Warmup –

Station 1 – 30/21 Calorie Row

Station 2 – 3 Slow Walkouts Video + 3 Spidermans per side Video + 15 Sit-Ups

Station 3 – 24/17 Calorie Assault Bike

Station 4 – 5 Slow Wall Squats Video + 5 Russian Baby Makers Video

Warmup (empty BB):

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Thrusters

STRENGTH

Back squats

6-4-3-2 ( 70-75-80-85)

Front squats

3×5 (65-70-75)

WOD

Freedom Sauce” is 4 x AMRAP 3’s, resting 3:00 between.

Part #1 – 0:00 – 3:00

21 Overhead Squats (95/65)

21 Lateral Burpees over Rower

Max Calorie Row

… Rest 3:00 – 6:00…

Part #2 – 6:00 – 9:00

18 Overhead Squats (115/80)

18 Lateral Burpees over Rower

Max Calorie Row

… Rest 9:00 – 12:00…

Part #3 – 12:00 – 15:00

15 Overhead Squats (135/95)

15 Lateral Burpees over Rower

Max Calorie Row

… Rest 15:00 – 18:00…

Part #4 – 18:00 – 21:00

12 Overhead Squats (155/105)

12 Lateral Burpees over Rower

Max Calorie Row

Four scores – the calories accumulated in each part.