WARM-UP - 2:00 Machine: -into- 3 sets 10 Alternating Box Step Ups 30-second Knee Plank 3 Inchworms 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 (20/15 kg) WORKOUT - Bert (Option 2) Freedom (RX’d) 50 Burpees 400m Run 100 Push Ups 400m Run 150 Walking Lunges 400m Run 200 Air Squats 400m Run 150 Walking Lunges 400m Run 100 Push Ups 400m Run 50 Burpees COOL DOWN/MOBILITY - 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20 Shoo the Cat 1 Minute Calf Foam Rolling 1 Minute Dorsiflexion Matrix