1. Movement Prep/Activation
3:00 Machine
-into-
5 Inch Worms
5 Cat/Cow
10 Alternating V-Ups
5 Deadlifts (empty bar- build across sets))
10-yard Empty Sled Push
2. Workout Prep
3 sets: With Partner
5 Deadlifts (build in weight)
10 Sled Push (each – build in weight)
Freedom (RX’d)
Teams of 2
80 Deadlifts (115/80)(KG 52.5/35)
50 foot DB Farmer Carry(50/35)
60 Deadlifts (155/105)(KG 70/47.5)
100 foot DB Farmer Carry(50/35)
40 Deadlifts (185/125)(KG 85/57.5)
150 foot DB Farmer Carry(50/35)
20 Deadlifts (225/155)(KG 102.5/70)
200 foot DB Farmer Carry(50/35)
Independence
Teams of 2
80 Deadlifts (95/65)(KG 52.5/35)
50 foot DB Farmer Carry(35/20)
60 Deadlifts (115/85)(KG 70/47.5)
100 foot DB Farmer Carry(35/20)
40 Deadlifts (155/105)(KG 85/57.5)
150 foot DB Farmer Carry(35/20)
20 Deadlifts (185/125)(KG 102.5/70)
200 foot DB Farmer Carry(35/20)
Liberty
Teams of 2
50-40-30-20-10
Dumbbell Deadlifts (light)
25-50-75-100-125 DB Farmer Carry(same weight as DL)
- Target time: 14-16 minutes
- Time cap: 20 minutes
3 rounds:
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
10 Back Racked Bar Box Step-Ups (each side) @ moderate weight RPE 7
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Strict Hanging Leg Raise
15 Plank Walk (each side)
15 Alt. V-Ups (each side)
:45 sec Superman Hold
*Rest 3 minutes b/t rounds