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1. Movement Prep/Activation
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 Inch Worms
3 Back Squats (empty bar – build in weight)
2. Strength
6 sets x 2 Front Squats
-Every 1:30-
3. Workout Prep
3 sets:
5/4 Calorie Ski (Build in pace)
3 Toes to Bar
3 Power Snatch (Build in weight)
*Every 1:30
)
Freedom (RX’d)
5 sets (Every 4:00)
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch (135/95)
Independence
5 sets (Every 4:00)
16/13 Calorie Row
10 Toes to Bar
6 Power Snatch (115/80)
Liberty
5 sets (Every 4:00)
10/8 Calorie Row
10 Hanging Knee Raises
10 Dumbbell Snatch (light)
- Target time each set: 1:50-2:15
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
10x 5 Second Cobra
2x 10 Down Dog
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.
Bench Stretch for Lats
Cobra
Down Dog