1. Movement Prep/Activation
3:00 Machine
-into-
5 Inch Worms
5 Cat/Cow
10 Alternating V-Ups
5 Deadlifts (empty bar- build across sets))
10-yard Empty Sled Push
2. Workout Prep
3 sets: With Partner
5 Deadlifts (build in weight)
10 Sled Push (each – build in weight)
Freedom (RX’d)
Teams of 2
80 Deadlifts (135/95)
40 Toes to Bar
60 Deadlifts (185/125)
30 Toes to Bar
40 Deadlifts (225/155)
20 Toes to Bar
20 Deadlifts (275/185)
10 Toes to Bar
*Partner Not Working holds Sandbag (150/100)
Independence
Teams of 2
80 Deadlifts (95/65)
30 Toes to Bar
60 Deadlifts (135/95)
20 Toes to Bar
40 Deadlifts (165/115)
14 Toes to Bar
20 Deadlifts (185/135)
8 Toes to Bar
*Partner Not Working holds Sandbag (100/50)
Liberty
Teams of 2
80 Deadlifts (Light Weight )
40 Sit ups
60 Deadlifts
30 Sit ups
40 Deadlifts
20 Sit Ups
20 Deadlifts
10 Sit ups
*Partner Not Working holds 2 DBs
3 rounds:
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
10 Back Racked Bar Box Step-Ups (each side) @ moderate weight RPE 7
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Strict Hanging Leg Raise
15 Plank Walk (each side)
15 Alt. V-Ups (each side)
:45 sec Superman Hold
*Rest 3 minutes b/t rounds