<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">21-15-9</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Kettlebell Swings (53/35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15-12-9</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Ring Dips</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-rest 1:1 between sets-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 24/16 KBS)</span></p><p> </p><p>Independence<br>2 sets:<br>21-15-9<br>Kettlebell Swings (35/26)<br>12-9-6<br>Ring Dips<br>-rest 1:1 between sets-<br>(KG conv: 16/12 KBS)</p><p> </p><p>Liberty<br>2 sets:<br>21-15-9<br>Russian Kettlebell Swings (light)<br>15-12-9<br>Bench Dips<br>-rest 1:1 between sets-</p><ul><li>Target Time each set: 3:30-4 minutes</li><li>Time Cap: 5 minutes</li></ul>

<p>Complete 40-50 Min at Easy Zone pace 1-2 of:</p><p>3 minute Bike<br>1 minute Plank Hold (top of push up hold)<br>3 minute Row<br>1 minute Hang from Pull Up bar<br>3 minute Jog<br>1 Minute Wall Sit</p>