1. Movement Prep/Activation
2:00 Machine:
-into-
10:00 AMRAP
10 Walking Lunge Steps + Torso Twist
10 Shoulder Taps (plank)
10-second Handstand Hold
5 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
2 sets:
10ft Single Dumbbell Walking Lunge (build in weight)
1 Wall Walk
3 Toes to Bar
Freedom (RX’d)
For Time:
100ft Single Dumbbell Walking Lunge (50/35)
50 Air Squats
25 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
100 Air Squats
50 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
* The dumbbell can be held on the shoulders, in the “front rack,” or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging.
Independence
For Time:
100ft Single Dumbbell Walking Lunge (35/25)
50 Air Squats
20 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
100 Air Squats
40 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
Liberty
For Time:
100ft Walking Lunge
30 Air Squats
20 Hanging Knee Raises
100ft Walking Lunge
50 Air Squats
40 hanging Knee Raises
100ft Walking Lunge
- Target time: 12-14 minutes
- Time cap: 18 minutes
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Barbell Forearm Stretch
2×30 seconds Pigeon Stretch Drops
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.
Posterior Shoulder Smash
Barbell Forearm Stretch
Pigeon Stretch Drops