Movement Prep/Activation:
7:00 AMRAP
30-second Bike
5 Kipping Knee Raises
5 Scap Pull Ups
5 Up Downs + Box Get Over (low box)
10 Alternating V-Ups
(Start setting up your lanes and equipment for the workout)

Workout Prep:
1 Round (Team Practice)
5 Burpee Box Get Overs
5/4 Calorie Bike
5 GHD Sit Ups
1–2 Bar Muscle Ups or chosen scale

FREEDOM (RX):
Teams of 2
25 Burpee Box Get Over (48)
50/40 Calorie Air Bike
50 GHDs
25 Bar Muscle Up
50 GHDs
50/40 Calorie Air Bike
25 Burpee Box Get Over (48)
(Scored by Time)

INDEPENDENCE (Intermediate):
Teams of 2
20 Burpee Box Get Over (48)
40/32 Calorie Air Bike
40 GHDs
20 Bar Muscle Up
40 GHDs
40/32 Calorie Air Bike
20 Burpee Box Get Over (48)

LIBERTY (Beginner):
Teams of 2
25 Up Down Box Step Up (24/20)
30/24 Calorie Air Bike
50 Sit Ups
25 Jumping Pull Ups
50 Sit Ups
30/24 Calorie Air Bike
25 Up Down Box Step Up (24/20)

3 sets
15 Hip Extensions on GHD (or 25 Supermans)
-rest 30 seconds-
20 Dumbbell Glute Bridges
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.