3 sets:
:45-second Machine (different every set)
10yd Sled Push (empty)
10yd Sled Pull (empty)
3 Dumbbell Deadlifts
:10 sec Sandbag Hold
2. Workout Prep
Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes should prepare for their final workout weight.
Independence
5:00 AMRAP
32/24 Calorie Row
Max Distance Dumbbell Farmer Carry (50/35)
@8:00
5:00 AMRAP
32/24 Calorie Ski
Max Distance Front Rack Lunges (50/35)
@16:00-
5:00 AMRAP
32/24 Calorie Echo Bike
Max Distance Waiters Carry (50/35)
Target number of distance each set:
Workout 1: 300ft +
Workout 2: 200ft +
Workout 3: 300ft +
Minimum distance before scaling: 100ft
Freedom (RX’d)
5 min AMRAP
40/32 Calorie Row
Max Distance Dumbbell Farmer Carry (70/50)
-@8:00-
5 min AMRAP
40/32 Calorie Ski
Max Distance DB Front Rack Lunges 70/50
-@16:00-
5 min AMRAP
40/32 Calorie Echo Bike
Max Distance Waiters Carry (70/50)
Target number of distance each set:
Workout 1: 300ft +
Workout 2: 200ft +
Workout 3: 300ft +
Minimum distance before scaling: 100ft
1 min Couch Stretch (each side)
1 min Seal Pose
[Foot Smash]()
[Seal Pose]()
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