2:00 Machine:
-into-
3 sets
10 Alternating Box Step Ups
30-second Knee Plank
3 Inch Worms
WORKOUT PREP -
Get set up relatively quickly,
and let’s light this candle!
WORKOUT - CHAD
Freedom (RX’d)
Chad 1000x
For Time:
1000 Box Step Ups (20in)
Use a 45/35lb vest/ruck
backpack if available (KG
20/15)
See special timing options in
class notes.
WORKOUT - OPTION 2
KLEPTO (Alternative
Workout Option)
Freedom (RX’d)
4 Rounds
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)
(KG conv: 65/45 SC)
OPTIONAL ACCESSORY -
CORE WORK
(This is meant for gyms that
choose to do Klepto).
3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30yd Single DB Overhead
Carry (Left– as heavy as
possible)
30yd Single DB Overhead
Carry (Right – as heavy as
possible)
*Rest 2 minutes between
rounds
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 30 Seconds Foam Roller
Hip Internal Rotations
20x Shoo the Cat
2x 1 Minute Calf Pumps