<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="color:rgb(103,106,108);font-size:13px;">Every 2:00 (8 sets)</span><br><span style="color:rgb(103,106,108);font-size:13px;">12 Box Jump Overs (24/20)</span><br><span style="color:rgb(103,106,108);font-size:13px;">16 Wall Ball Sit Ups (20/14)</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 9/6 WB)</span></p><p> </p><p>Independence<br>Every 2:00 (8 sets)<br>12 Box Jump Overs (20/16)<br>16 Wall Ball Sit Ups (14/10)<br>(KG conv: 6/4 WB)</p><p> </p><p>Liberty<br>Every 2:00 (8 sets)<br>12 Box Step Ups (20/16)<br>16 Sit Ups</p><ul><li>Target Time Each set: 50-60 seconds</li><li>Time Cap Each Set: 75 seconds</li></ul>

<p>45-60 Min AMRAP (Zone 2 Pace)<br>3,000m Bike Erg (or 90/75 cal Air Bike)<br>5 Light Turkish Get Up (per arm)<br>10 Ring Swing Towel Drill</p><p> </p><p>* Ring Swing Towel Drill can be done from the pull-up bar if needed.</p>