Movement Prep/Activation:
8:00 AMRAP
1:00 Easy Row
4 Up Downs + Step Over Rower
8 PVC Pass Throughs
4 Empty Bar Strict Press (build across sets, don’t go above 50%)
10 Air Squats

Workout Prep:
2 Sets
10-second Row (hard)
-rest 30 seconds-
4 Burpee Over Rower
-rest 30 seconds-

FREEDOM (RX):
Every 1:00 (16:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-second Max Burpee Over Rower
(Scored by two total sets of Calories/Reps)

INDEPENDENCE:
No Change to Workout

LIBERTY:
Every 1:00 (16:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-second Max Up Downs

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

1-3 minutes of Hamstring Foam Roll

2 Sets
1:00 Pigeon Stretch (each leg)
*:30 rest between each leg.