<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;">Every 2:00 (10 sets)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dumbbell Bench Press (50s/35s)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 Yard Sled Push (3×45/2×45) (Or 20 Jumping Split Lunges)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG DB: 22.5s/15s, Sled: 60/40)</span><br> </p><p>Independence<br>Every 2:00 (10 sets)<br>10 Dumbbell Bench Press (35s/25s)<br>30 Yard Sled Push (2×45/1×45)<br>(KG DB: 15/10, Sled: 40/20)</p><p> </p><p>Liberty<br>Every 2:00 (10 sets)<br>10 Bar Push Ups<br>30 Yard Sled Push (1×45/Empty)<br>(KG Sled: 20/Empty)</p><ul><li>Target TIme each set: 1:00-1:20</li><li>Time Cap each set: 1:30</li></ul>

<p>Complete 45-60 Min at Easy Zone 2 pace:<br>4:00 Bike<br>3:00 Row<br>2:00 Run<br>1:00 Ski<br>* If you don’t have access to one of the options, rotate through the other movements for 45-60 minutes.</p>