1. Movement Prep/Activation
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Shoulder Press (each)
10 Deadbugs
5 Back Squat (Build in weight)
2. Strength
5 sets x 5 Back Squats
3. Workout Prep
2 sets:
2 Single Arm Dumbbell Thrusters (each)
10ft Single Dumbbell Walking Lunge
10 Double Unders
Freedom (RX’d)
Every 8 Min for 2 Sets
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders
Independence
Every 8 Min for 2 Sets
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
30 Double Unders
Liberty
2 Sets:Every 8 Min for 2 Sets
3 Rounds
10 Single Arm Dumbbell Thrusters (5 per side) (Light)
50ft Single Dumbbell Walking Lunge (light)
30 Single Unders
Goal: 3:30-5 Min
Cap per Set 6 Min
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
15x Bootstrappers
2x 1 Minute Calf Pumps
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.
Set 1: 5 Reps w/ Tempo 5 down
Set 2: 5 Reps w/ 5 sec pause bottom
Set 3: 5 Reps (normal)
Set 4: 5 Reps
Set 5: 5 reps