4th Of July Donut Tread On Me Ruck!

Freedom WOD Classes

Warm Up: 5 Mins
400 M Run
20 Push Ups
12 Box Step Ups

Mobility: 10 mins
3 min /leg Quads Smash 1 min per position
90 sec /side KB Hip Smash

Strength: 6 mins
Rotating 1/2 Tabata (4 rounds)
Reverse Crunch
Mountain Climbers
Hollow Rocks or Holds

Metcon: 18 Mins
3 Min AMRAP
400 m Run
20 V-ups or Tuck Ups
10 Burpee Box Jump Overs 24/20
Rest 1 Min
5 Min AMRAP
400 m Run
20 V-ups or Tuck Ups
10 Burpee Box Jump Overs 24/20
Rest 2 Min
7 Min AMRAP
400 m Run
20 V-ups or Tuck Ups
10 Burpee Box Jump Overs 24/20