Movement Prep/Activation:
6:00 AMRAP
30-second Easy Bike
4 Lunge Matrix (each)
10-second Squat Hold
5 Low Box Jumps
5 Hand Release Push Ups

Workout Prep:
2 Sets
5/4 Calorie Bike @ workout pace
4 Box Jump Overs
4 Push Ups

FREEDOM (RX):
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
15/12 Calorie Air Bike
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 8:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike

LIBERTY (Beginner):
Every 8:00 (3 sets)
10/8 Calorie Air Bike
10 Box Step Ups (20/16)
20 Bar Push Ups
10 Box Step Ups (20/16)
10/8 Calorie Air Bike

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

2 Sets
1:00 Toe Touch Stretch
1:00 Chest Stretch
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.