1. Movement Prep/Activation

Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar build in weight)

2. Strength
Week 4
20 Rep Back Squat (weight increased from last week)

3. Workout Prep
2 sets:
4 Right Arm Dumbbell Cleans
4 Left Arm Dumbbell Cleans
-build in weight-
4 Wall Balls

Freedom (RX’d)
4 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Wall Balls (20/14)

Independence
4 rounds
10 Right Arm Dumbbell Cleans (50/35)
10 Left Arm Dumbbell Cleans (50/35)
20 Wall Balls (14/10)

Liberty
4 rounds
10 Right Arm Dumbbell Cleans (light)
10 Left Arm Dumbbell Cleans (light)
10 Wall Ball Thrusters (light)

• Target time: 7:00-9:00
• Time cap: 12:00

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.