Movement Prep/Activation:
2:00 Row
-into-
3 sets:
8-12 Second Single Arm Plank OR 4-5 Wall Facing Handstand Shoulder Taps per arm
Rest 1 min
6 Push Ups to Downward Dog OR 10ft Lateral HS Walk each direction
Rest 1 min

Workout Prep:
1 controlled set @ 60%
100m Row
5 Push Ups

Level 1:
12 min EMOM:
Min 1: 30-50ft Reverse Slider Plank Walk (or Reverse Bear Crawl)
Min 2: 15-30 Second Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: 15- 30 Second Arch Body Hold

Level 2:
12 min EMOM:
Min 1: 1-2 Reps of Kick Up Hand Stand Walk 12-24in away from the wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 4: 15-30 Sec Arch Body Hold

Level 3:
12 min EMOM:
Min 1: 25ft Handstand Walk (30 second cap)
Min 2: 15-30 Sec GHD Hollow Hold
Min 3: 25ft Handstand Walk
Min 4: 15-30 Sec GHD Sorenson Hold

FREEDOM (RX)
15:00 AMRAP
500/450m Row
25 Push Ups
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate)
15:00 AMRAP
450/400m Row
20 Push Ups

LIBERTY (Beginner)
15:00 AMRAP
300/250m Row
15 Plate Floor Press

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.