Movement Prep/Activation:
3 Rounds
1:00 Easy Row
10 Deadbugs
10 Alternating V-Ups
5 Up Downs

Workout Prep:
1 Controlled Set
100m Row building pace
4 V-Ups

FREEDOM (RX):
Every 2:00 (16:00)
200/175m Row
15 V-Ups
(Score by Time each set)

INDEPENDENCE (Intermediate):
Every 2:00 (16:00)
175/150m Row
12 V-Ups

LIBERTY (Beginner):
Every 2:00 (16:00)
150/125m Row
15 Sit-ups

On a 40 minute clock at Zone 2 pace:
2 Mile Run
AMRAP In remaining time of:
80/64 calorie Row
100ft Farmers Carry (Focus on good posture) (2×70/2×50)
80/64 Cal Bike Erg or 60/50 calorie Air Bike
8 Tempo GHD Sit Ups (or Tempo Alternating V-ups)

**Tempo: 3 Second Eccentric and 3 second Concentric

Warm-up:
1 minute Row
200m Run
1 minute Ski
-into-
2 Rounds:
10 Alternating Reverse Lunges
10 Ring Rows, slow and controlled
5 Inchworm Push-ups
-into-
1 Round (building to workout pace)
10/8 Calorie Row
100m Run
6/5 Calorie Ski

Workout:
Teams of 2
6 Rounds each of 3:00 On / 3:00 Off
18/16 Calorie Row
150m Run
Max Calorie Ski in remaining time
* Partners alternate rounds
(Scored by Total Ski Calories) – Track calories each time as monitors will likely reset.