Movement Prep/Activation:
Hip Halo Warm Up
-into-
7:00 AMRAP
10 Deadbugs
3 Tempo Back Squats (empty bar, build up to 50%)
20-second Moderate Row

Workout Prep:
2 sets
5/4 Cal Row
5 Air Squats
Rest :45
*Practice transitions

FREEDOM (RX):
For Time:
150 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row“
(Scored by Time)

INDEPENDENCE:
For Time:
120 Air Squats
*Every minute on the minute (Including 0:00) perform 8/6 Calorie Row

LIBERTY:
For Time:
80 Air Squats
*Every minute on the minute (Including 0:00) perform 5/4 Calorie Row

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

1:00 Calf Foam Roll (each side)

2 Sets
1:00 Chest Stretch
*Rest as needed between sets.