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 5
20 Rep Back Squat (weight increased from last week)

3. Workout Prep
2 sets:
50m Run
2 Pull Ups
2 Push Ups
4 Air Squats

Freedom (RX’d)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

Independence
800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run

Liberty
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run

• Target time: 20-25 minutes

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

2x 15 Side Lying Rotations (each side)
1 Minute Band Wrist Mobilization
2x 8 Bretzel

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.