1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
10 Deadbugs
5 Deadlifts (building)
3 Shuttle Runs
10 Alternating V-Ups
5 Pike Push Ups
2. Workout Prep
2 sets:
3 GHDs
3 Deadlifts (build in weight)
1x50ft Shuttle Run
5x 6-10 Reps
Rest 1 Min between sets
*Develop strict strength before kipping HSPU
For Time:
5 Rounds
15 GHD Sit Ups (Or V-Ups)
10 Deadlifts (225/155)
200m Run
Independence
5 Rounds
10 V-Ups
10 Deadlifts (185/125)
200m Run
Liberty
5 Rounds
15 Sit Ups
10 Dumbbell Deadlifts (light)
100m Run
-
Target time: 9-11 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
2x 10 Down Dog
1 Minute Foot Smash
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.
Cobra
Down Dog
Foot Smash