<p>Freedom (RX’d)<br>Every 2:00 (16:00)<br>200/175m Row<br>15 V-Ups<br>*Repeat from April 7th, 2023</p><p> </p><p>Independence<br>Every 2:00 (16:00)<br>175/150m Row<br>12 V-Ups</p><p> </p><p>Liberty<br>Every 2:00 (16:00)<br>150/125m Row<br>15 Sit-ups</p><ul><li>Target time each set: 60-75 seconds</li><li>Time cap each set: 90 seconds</li></ul>

<p>Warm-Up:</p><p>You can use the first 2,000m Row below as the warm-up</p><p> </p><p> </p><p>45-60 Min Easy Zone 1-2</p><p>2,000m Row</p><p>50 Crossover Single Under</p><p>3,000m Bike Erg (or 90/72 cal Air Bike)</p><p>30 Sec Sorenson Hold</p><p>800m Run</p><p>60 Sec Forward Leaning Rest on Rings</p><p> </p><p>* Sub 100 single unders, 50 double-unders, or 1 minute of crossover practice as needed.</p>