1. Movement Prep/Activation
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Single Arm Dumbbell Bench (each)
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
6 sets x 4 Deadlifts (75%)
-Complete a set every 1:45-
3. Workout Prep
2 sets:
4 Push Ups
4 Air Squats
4 Bench Press (build in weight)
4 Wall Balls
Freedom (RX’d)
40 Push Ups
80 Air Squats
20 DB Bench Press (50/35)
40 Wall Balls (20/14)
20 DB Bench Press (50/35)
80 Air Squats
40 Push Ups
Independence
30 Push Ups
60 Air Squats
20 DB Bench Press
30 Wall Balls (20/14)
20 DB Bench Press
60 Air Squats
30 Push Ups
(KG conv: 52.5/35 BP, 9/6 WB)
Liberty
20 Bar Push Ups
40 Air Squats
20 Dumbbell Bench Press (light)
20 Wall Balls (light)
20 Dumbbell Bench Press (light)
40 Air Squats
20 Bar Push Ups
- Target time: 14-16 minutes
- Time cap: 20 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Adductor Rockbacks
2x 10 Shoulder Extension Bridges
1 Minute Ring Lat 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.
6 sets x 4 Deadlifts (75%)
-Complete a set every 1:45-