Movement Prep/Activation:
8:00 AMRAP
30-second Easy Air Bike
10 Banded Pull Aparts
10 Scap Pulls or Ring Rows
5 Hand Release Push Ups
10-second Hollow Hold
–into–
Teaching Focus

Workout Prep:
2 Sets
5/4 Calorie Air Bike @ workout pace
5 Bench Press (build in weight)
-rest :30 between sets

Level 1:
A. 3 sets of max Strict Pull Ups (or 5 strict pull-up negatives with a 4-second descent). Rest 1 minute between sets.
+
12 min EMOM:
Min 1: 6 Bent Over Barbell Rows
Min 2: Max Chin over Bar Hold with 30 second cap (Perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-10 Straight Arm Banded Lat Pull Downs
Min 4: Rest minute

Level 2:
A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
+
12 min EMOM:
Min 1: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 2: Rest minute
Min 3: 1 Spotted Bar Muscle Up
Min 4: Rest minute

Level 3:
A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
+
On the 2 minutes for 6 sets:
6/4 Cal Ski or Row
4 Bar Facing Burpees
AMRAP Bar Muscle Ups until the 60 second mark

FREEDOM (RX):
10 Rounds
15/12 Calorie Air Bike
5 Bench Press (155/95)
(Score by Time)
(KG conv: 70/42.5)

INDEPENDENCE (Intermediate):
10 Rounds
12/10 Calorie Air Bike
5 Bench Press (135/85)
(KG conv: 60/37.5)

LIBERTY (Beginner):
10 Rounds
10/8 Calorie Air Bike
5 Dumbbell Bench Press (light)

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.