1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Glute Bridges
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
10 yd sled push + 10 yd sled pull (or 5 Front Squats empty bar – build across sets)
2. Workout Prep
With partner
2 sets:
3 Deadlifts (each/ build in weight)
3 Shoulder to Overhead (each/ build in weight)
10yd Sled Push (each/ build in weight)(or 5 Front Squats each)
Freedom (RX’d)
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
50 Front Squats (135/95)
*Repeat from Sept 8, 2022. All reps are shared, with one partner working at a time.
Independence
Teams of 2
2 rounds:
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
50 Front Squats (95/65)
Liberty
Teams of 2
2 rounds:
50 Dumbbell Deadlifts
50 Dumbbell Shoulder to Overhead
50 Dumbbell Front Squats (light)
(KG Sled: 20/empty)
- Target time: 17-19 minutes
- Time cap: 25 minutes