Movement Prep/Activation:

2:00 Jump Rope
-into-
Banded 7s
-into-
3 Rounds
100m Run
10 Leg Swings (Left/Right)
5 Pike Push Ups
20-second Knee Plank

Workout Prep
1 Controlled Set at 60%
100m Run
2 Strict HSPU (or scaled option)

FREEDOM (RX)
8 sets:
300m Run
10 Strict Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)
(Scored by Time each set)

INDEPENDENCE (Intermediate)
8 sets:
300m Run
10 Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)

LIBERTY (Beginner)
8 sets:
200m Run
8 Dumbbell Shoulder Press (light)
-rest 1:00 between sets-
(2:00 Time Cap)

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

1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets.