<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />8 min AMRAP<br />30 sec single/double unders<br />10 heel/toe rocks<br />3 inch worms<br />10 sec handstand hold<br /><br />2. Workout Prep<br />1 set:<br />10ft Front Rack Walking Lunge<br />10 Double unders<br />1 Wall Walk</p>

<p><strong>"Lightning McQueen"</strong></p><p>Freedom (RX’d)<br />3 Sets<br />2 Rounds<br />50’ Front Rack Walking Lunge (2×50/35)<br />50 Double Unders<br />5 Wall Walks<br />50 Double Unders<br />-Rest 1:1 between sets-<br />(KG conv: DB 22.5/15)<br /><br />*This workout consists of 3 sets of 2 rounds (6 total rounds completed at the end of the workout)</p><p><br /><strong>Independence</strong><br />3 Sets<br />2 Rounds<br />50’ Front Rack Walking Lunge (2×35/25)<br />35 Double Unders<br />3 Wall Walks<br />35 Double Unders<br />-Rest 1:1 between sets-<br />(KG conv: DB 15/10)</p><p><br /><strong>Liberty</strong><br />3 Sets<br />2 Rounds<br />16 Single Dumbbell Box Step Ups (light)<br />50 Single Unders<br />50ft Bear Crawl<br />50 Single Unders<br />-Rest 1:1 between sets-</p><p><br />Target time each set: 4:30 – 5:30<br />Time cap each set: 6 minutes</p>

<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min Couch Stretch (each side)<br />1 min Trap Smash (each side)</p>