1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
10 Glute Bridges
10 Suitcase Deadlifts (each)
10 Cat Cows
10 Step Ups
10 Alternating V-Ups
2. Workout Prep
2 sets:
5 Deadlifts (build in weight)
2 Box Jumps
4 GHDs
Freedom (RX’d)
18:00 AMRAP
9 Deadlifts (115/80)
12 Box Jumps (24/20)
15 Ab Mat Sit ups
Independence
18:00 AMRAP
9 Deadlifts (95/65)
12 Box Jumps (20/16)
15 Ab Mat Sit ups
Liberty
18:00 AMRAP
9 Dumbbell Deadlifts (light)
12 Box Step Ups (20/16)
15 Ab Mat Sit Ups
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Target number of Rounds: 8 + Rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Quardruped 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.
4×3