1. Movement Prep/Activation
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
2. Workout Prep
3 sets:
20 Second Row (workout pace)
5 Wall Balls
3 Dumbbell Box Step Ups (work up in weight and height)
Freedom (RX'd)
Teams of 2
2000/1750m Row (MF 1900m)
200 Wall Balls (20/14)
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row (MF 1900m)
(KG Conv: WB 9/6, DB 22.5s/15s)
-Repeat from January 7th, 2023
Independence
Teams of 2
1750/1500m Row
150 Wall Balls (20/14)
1750/1500m Row
100 Dumbbell Box Step Ups (20/16)(35s/25s)
1750/1500m Row
(KG Conv: WB 9/6, DB 15s/10s)
Liberty
Teams of 2
1000/850m Row
100 Wall Ball Thrusters (light)
1000/850m Row
100 Box Step Ups (24/20)
1000/850m Row
- Target time: 28-32 minutes
- Time cap: 40 minutes
4 rounds:
- 10 Standing Single Arm DB Press @ moderate weight
- 10 Standing DB Lateral Raise @ moderate weight
- 10 GHD Hip Raise @ maintain quality
-Rest 3 min b/t rounds-
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)