1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30-second ski
5 GHD’s to parallel
30-second Bike Erg
4 Box Get Overs (30/24)

2. Workout Prep
With partner:
20 second Ski (each)
5 GHD’s (each)
20 second Bike Erg (each)
2 Burpee Box Get Overs (each)

3. Workout: Cardio Dozen

Freedom (RX’d)

Teams of 2
12 min AMRAP
2000/1600m Ski
Max GHD’s (Or V-Ups)

-1 min rest-

12 min AMRAP
4000/3200m Bike Erg
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
** If you don’t have Bike Ergs, Ski 2000/1600m in both AMRAPs

Individual option:
8 min AMRAP
1000/800m Ski
Max GHD’s (Or V-Ups)

-1 min rest-

8 min AMRAP
2000/1600m Bike Erg
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
** If you don’t have Bike Ergs, Ski 1000/800m in both AMRAPs

* Independence
Teams of 2
12 min AMRAP
2000/1600m Ski
Max GHD’s + 6in Riser

1 min rest

12 min AMRAP
4000/3200m Bike Erg
Max Burpee Box Get-Overs (40/36)
(If you don’t have Bike Ergs, Ski 2000/1600m in both AMRAPs)

* Liberty
Teams of 2
10 min AMRAP
1500/1200m Row
Max Sit ups

1 min rest

10 min AMRAP
3000/2600m Bike Erg
Max Up Downs + Step Ups
(If you don’t have Bike Ergs, Row 1500/1200m in both AMRAPs)

4. Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)