3:00 continuous movement:
Easy Jog
Lateral Shuffle
High Knees
Butt Kicks
Then Into…
2 SETS
3 Inchworms
8 Push-Ups
10 Alt. V-Ups
10 Walking Lunges
15 Quick Line Hops
EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 – 1 Wall Walk + :20 Hold at the Top
MIN 2 – 8 GHDs to Parallel or 8 Slow V-Ups
INDEPENDENCE (Intermediate)
MIN 1 – 1 Wall Walk + :10 Hold at the Top
MIN 2 – 6 GHDs to Parallel or 6 Slow V-Ups
LIBERTY (Beginner)
MIN 1 – 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 – 8 Alt. V-Ups or 8 Alt. Bike Crunches
(No Measure)
2:00 AMRAP (6 SETS)
16 GHDs (or 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)
INDEPENDENCE (Intermediate)
2:00 AMRAP (6 SETS)
12 GHDs (or 12 V-Ups)
3 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)
LIBERTY (Beginner)
2:00 AMRAP (6 SETS)
15 Sit-Ups
3 Inchworms
Max Reps Box Step Ups (20/16)
-Rest 2:00 b/t Sets-
(Scored By Total Box Step Ups)
RX+
2:00 AMRAP (6 SETS)
20 GHDs
25′ Unbroken HS Walk
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-