1. Movement Prep/Activation

Banded 7’s
-into-
8:00 AMRAP
2x50ft Shuttle Run
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Double Dumbbell Snatch (light)

2. Strength
Week 4
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)

3. Workout Prep
2 sets:
50m Run (build in pace)
2 Devils Press (build in weight)

Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Devils Press (35s/25s)
100m Run after each set

Independence
10-9-8-7-6-5-4-3-2-1
Devils Press (25s/15s)
100m Run after each set

Liberty
10-9-8-7-6-5-4-3-2-1
Up Down + Dumbbell Clean and Jerk (light)
50m Run after each set

• Target time: 12:00-14:00
• Time cap: 18:00

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

3×10 Foam Roller Thoracic Extensions
1 Minute Supine Twists
2×10 Seated External Rotations

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.