1. Movement Prep/Activation
Hip Halo
-into-
3 sets:
5 Deadlifts (empty bar)
5 Tempo Front Squats (empty bar)
3x50ft Shuttle Run
5 Inch Worms
2. Strength
Front Squat:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
1x50ft Shuttle Run
1 Wall Walk
Freedom (RX’d)
15-10-5
Deadlift (225/155)
200m Run between DL Sets
-into-
15 Wall Walks
-into-
5-10-15
Deadlift (225/155)
200m Run Between DL sets
Independence
15-10-5
Deadlift (185/125)
200m Run Between DL sets
-into-
10 Wall Walks
-into-
5-10-15
Deadlift (185/125)
200m Run Between DL sets
Liberty
12-8-4
Dumbbell Deadlift (light)
200m Run Between DL sets
-into-
15 Inch Worms
-into-
12-8-4
Dumbbell Deadlift (light)
200m Run Between DL sets
- Target time: 11-13 minutes
- Time cap: 16 minutes
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Front Squat:
Record your heaviest single and note the weights of the other sets.