Movement Prep/Activation:
9:00 AMRAP
30-second Easy Air Bike
10 Cossack Squats
4 Up Downs
10 Alternating Step Back Lunges
3 Empty-Bar Back Squats

Workout Prep:
2 sets
10-second Air Bike (build in pace)
Set 1: 2 Burpee to Bar
Set 2: 2 Burpee Box Jump Overs
-rest 30-seconds-

FREEDOM (RX)
25/20 cal Air Bike
25 Burpees
25/20 cal Air Bike
-at 8:00-
25/20 cal Air Bike
20 Burpee to Bar (6in)
25/20 cal Air Bike
-at 16:00-
25/20 cal Air Bike
15 Burpee Box Jump Over (24/20)
25/20 cal Air Bike
(Score is Time for each set)

INDEPENDENCE (Intermediate)
20/16 cal Air Bike
25 Burpees
20/16 cal Air Bike
-at 8:00-
20/16 cal Air Bike
20 Burpee to Bar (6in)
20/16 cal Air Bike
-at 16:00-
20/16 cal Air Bike
15 Burpee Box Jump Over (20/16)
20/16 cal Air Bike

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

2 Sets
1:00 Chest Stretch (each side)
1:00 Foam Roller Thoracic Extension (each side)
*Rest as needed between sides, movements and sets.