1. Movement Prep/Activation
2 sets:
1:00 Machine
10 Banded Shoulder Press
-into-
2 sets:
10 Russian Kettlebell Swings (light)
5 Shoulder Press (empty bar)
10 Dynamic Squat Stretches
30-second Crossover Single Practice
2. Strength
Shoulder Press:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5 Wall Balls
5 Crossover Singles
Freedom (RX’d)
5 Rounds
21 Kettlebell Swings (53/35)
21 Wall Balls (20/14)
42 Crossover Single Unders
Independence
5 Rounds
21 Kettlebell Swings (35/26)
21 Wall Balls (14/10)
42 Double Unders
Liberty
5 Rounds
15 Russian Kettlebell Swings (light)
15 Wall Ball Thrusters (light)
30 Single Unders
- Target time: 14-16 minutes
- Time cap: 18 minutes
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Shoulder Press:
Record your heaviest single and note the weights of the other sets.