<p>Freedom (RX’d)</p><p>10-9-8-7-6-5-4-3-2-1 Shuttle Runs<br>6 Line Facing Burpees after each round</p><p>Each shuttle run rep is 25 feet down + 25 feet back.</p><p> </p><p>Independence<br>10-9-8-7-6-5-4-3-2-1<br>x50ft Shuttle Run<br>4 Line Facing Burpees after each round</p><p> </p><p>Liberty<br>10-9-8-7-6-5-4-3-2-1<br>x50ft Shuttle Run<br>4 Up Downs after each round</p><ul><li>Target Time: 11-13 minutes</li><li>Time Cap: 16 minutes</li></ul>

<p>45-60 Min (Zone 2 Pace)<br>1,000/850m Row<br>800m Run<br>50/40 Cal Air Bike</p>