Movement Prep/Activation:
7:00 AMRAP
4x50ft Shuttle Runs
10 Banded Pass Throughs
5 Dynamic Squat Stretches
10 Cossack Squats
4 PVC – empty bar Muscle Snatch
4 PVC – empty bar Overhead Squats
-into-
2:00
Build up to opening weight

Workout Prep:
1 Set
5 Wall Balls
4 Shuttle Runs
6 V-Ups
Rest :45

FREEDOM (RX):
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25x50ft Shuttle Runs
(Scored by Time)
(KG conv: 9/6)

INDEPENDENCE:
25x50ft Shuttle Runs
50 Wall Balls (14/10)
50 Alternating V-Ups
50 Wall Balls (14/10)
25x50ft Shuttle Runs
(KG conv: 6/4)

LIBERTY:
15x50ft Shuttle Runs
25 Wall Ball Thrusters (light)
25 Sit Ups
25 Wall Ball Thrusters (light)
15x50ft Shuttle Runs

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

1:00 Lat Foam Roll (each side)
1:00 Mid to Upper Back Foam Roll