<p>Freedom (RX’d)<br>12-10-8-10-12<br>Shoulder to Overhead (135/95)<br>20/16 Calorie Row after each set of Shoulder to Overhead<br>(KG conv: 60/42.5 S2O)</p><p> </p><p>Independence<br>12-10-8-10-12<br>Shoulder to Overhead (115/80)<br>16/13 Calorie Row after each set of Shoulder to Overhead <br>(KG conv: 52.5/35 S2O)</p><p> </p><p>Liberty<br>12-10-8-10-12<br>Dumbbell Shoulder to Overhead (light)<br>12/10 Calorie Row after each set of Cleans</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 12 minutes</li></ul>

<p>45-60 Min (Easy)</p><p>3-4 Rounds</p><p>5 Min Row</p><p>5 Min Air Bike</p><p>5 Min Ski</p><p> </p><p>If SkiErgs are unavailable, switch to a Run or rotate back and forth every 5 min between Row/Bike for the duration of the workout.</p>