1. Movement Prep/Activation
Hip Halo
-into-
8:00 AMRAP
10 Deadbugs
3 Front Squats (empty bar)
5 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
3 sets:
3 Front Squats (build in weight)
3 Toes to Bar
-1 Power Clean
-1 Hang Squat Clean
-1 Front Squat
Freedom (RX’d)
7 Rounds
7 Front Squats (135/95)
14 Toes to Bar
Independence
7 Rounds
7 Front Squats (115/80)
11 Toes to Bar
Liberty
7 Rounds
7 Dumbbell Front Squats (light)
7 Hanging Knee Raises
-
Target time: 9-12minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Ring Lat Stretch
1 Minute Barbell Forearm Stretch
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
Ring Lat Stretch
Barbell Forearm Stretch