1. Movement Prep/Activation

10:00 AMRAP
3 Inchworms
3 Clean Deadlifts (empty bar)
3 Clean Pulls
3 Hang Muscle Cleans (empty bar)
3 Shoulder Press (empty bar)
10 Deadbugs

Freedom (RX’d)
50 Deadlifts (225/155)
50 Bar Facing Burpees
-Partition as desired-

Independence
50 Deadlifts (185/125)
50 Bar Facing Burpees
(Partition as desired)

Liberty
50 Dumbbell Deadlifts (light)
30 Up Downs
(Partition as desired)

• 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)
1 Minute Dorsiflexion Matrix

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.