<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (get the wheels turning)<br />-into-<br />3 sets:<br />50m Run (build in pace)<br />5 Jumping Air Squats<br />5 Plate Floor Press<br />5 Ring Rows<br /><br />2. Workout Prep<br />1 set:<br />50m Run (workout pace)<br />10 Air Squats<br />6 Push Ups<br />2 Strict Pull ups</p>

<p>"Fred Flintstone"<br /><br />Freedom (RX’d)<br />4 rounds<br />400m run<br />40 Air Squats<br />30 Push Ups<br />15 Strict Pull Ups</p><p> </p><p>Independence<br />4 rounds<br />300m run<br />30 Air Squats<br />20 Push Ups<br />10 Strict Pull Ups</p><p><br />Liberty<br />4 rounds<br />200m run<br />20 Air Squats<br />15 Bar Push Ups<br />10 Ring Rows</p><p> </p><p>Target time: 18-20 minutes<br />Time cap each set: 24 minutes</p>