<p>Freedom (RX’d)</p><p>5 rounds<br>300/250m Row<br>10 Devils Press (50s/35s)<br>(KG conv: 22.5/15 DBs)<br> </p><p>Independence<br>5 rounds<br>300/250m Row<br>10 Devils Press (35s/25s)<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>5 rounds<br>250/200m Row<br>8 Up Down Dumbbell Clean and Press (light)</p><p> </p><p>Target Time: 11-13 minutes<br>Time Cap: 16 minutes</p>

<p>60 Min (Zone 2 Pace)<br>3-4 Sets <br>4 Min Row<br>4 Min Bike<br>4 Min Ski<br>4 Min Run<br>* If you are unable to perform a station, rotate through the other stations for 60 minutes or sub in another cardio option that you have available.</p>