1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
3 sets:
1:00 Jump Rope
3 Sandbag Deadlifts
1 shuttle run (practice turns)

2. Workout Prep
1 set:
1 Full Shuttle Run (70% of projected effort)
1 Sand Bag Clean

3. Workout: You Really Are

Freedom (RX’d)

Teams of 2
8 Rounds (each/1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (150/100) (Or 3 Power Cleans (185/125)

* Independence
Teams of 2
8 Rounds (each/1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (100/70) (Or 3 Power Cleans (155/105)

* Liberty
Teams of 2
8 Rounds (each/1:1)
50 yard Shuttle Sprint (25/25yd)
6 Dumbbell Power Cleans (moderate)

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)