Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 rounds
8 Glute Bridges
6 Banded Good Mornings
10 Alternating V-Ups
5:00–8:00
2 rounds
6 Empty Bar Deadlifts
5 Abmat Sit-Ups
:20 Row @ moderate pace

Workout Prep:
1 Round @ 60%
5/4 Cal Row
5 Sit-Ups

FREEDOM (RX):
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Scored by Completion)

INDEPENDENCE (Intermediate):
Every 1:00 (20:00)
Odd: 12/10 Calorie Row
Even: 12 Abmat Sit Ups

LIBERTY (Beginner):
Every 1:00 (20:00)
Odd: 10/8 Calorie Row
Even: 10 Abmat Sit Ups

3-5 minutes of easy cardio

2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.

3-4 sets
10 DB Spider Curls @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-rest 1:00 between sets-

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

Roll Over To V Sit 1 min
Active Bridge Reach 1 min

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