1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
7:00 AMRAP:
10 Deadbugs
3 Inch Worms
5 Pike Shoulder Taps
10 Single Leg Dumbbell RDLs (each)
3 Deadlifts (empty bar)
2. Strength
3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift)
-complete a set every 2:00-
*After athletes complete their final deficit deadlift they may begin the accessory after a 2:00 break.
4 sets
8 Dumbbell Walk Through Lunge (left)
8 Dumbbell Walk Through Lunge (right)
*Use light-moderate weight
-rest 1-2 minutes between sets-
3. Workout Prep
2 sets:
4 GHDs
1 Wall Walk
Freedom (RX’d)
10 Rounds
10 GHDs (Or V-Ups)
3 Wall Walks
Independence
10 Rounds
10 GHDs to Parallel (Or V-Ups)
2 Wall Walks
Liberty
10 Rounds
10 Sit Ups
3 Inch worms
- Target time: 9-11 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Biceps Stretch on Rig
10x 5 Second Cobra
2x 20 Foam Roll Up Wall
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.
Biceps Stretch on Rig
Cobra
Foam Roll Up Wall