1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
50m jog
5 inch worms
10-second Handstand Hold
:30 sec Jump Rope

2. Workout Prep
1 set:
100m run
10 Double Unders
1 Wall Walk

3. Workout: German Shepherd

Freedom (RX’d)

3:00 AMRAP
100m Run
20 Double Unders
2 Wall Walks

-rest 2:00-

6:00 AMRAP
200m Run
40 Double Unders
4 Wall Walks

-rest 2:00-

9:00 AMRAP
300m Run
60 Double Unders
6 Wall Walks

* Independence
3:00 AMRAP
100m Run
15 Double Unders
1 Wall Walk
rest 2:00
6:00 AMRAP
200m Run
30 Double Unders
2 Wall Walks
rest 2:00
9:00 AMRAP
300m Run
45 Double Unders
3 Wall Walks

* Liberty
3:00 AMRAP
50m Run
20 Single Unders
1x25ft Bear Crawl
rest 2:00
6:00 AMRAP
100m Run
30 Single Unders
2x25ft Bear Crawl
rest 2:00
9:00 AMRAP
200m Run
40 Single Unders
3x25ft Bear Crawl

4. Cooldown/Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)