1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Walking Lunge Steps + Torso Twist
5 Suitcase Sit-ups
4 Low Box Jumps
3 Inch Worms
2. Workout Prep
1 set:
4 Walking Lunge Steps
4 Box Jump Overs
4 V-Ups
1 Wall Walk
Freedom (RX’d)
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.
Independence
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Distance Walking Lunge
Minute 2: Max Box Jump Overs (20”/16”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
Liberty
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Distance Walking Lunge
Minute 2: Max Box Step Ups (20”)
Minute 3: Max Sit Ups
Minute 4: Max Inch Worms
- Target Reps each set:
No Target, Just Move! - Minimum Reps before scaling:
Lunge: 15
Box Jump Overs: 7
V-Ups: 10
Wall Walks: 3
4 Rounds
- 12 Seated Chest Fly with Bands @ moderate weight – maintain quality
- 10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds-
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)