1. Movement Prep/Activation
2:00 Machine
-into-
6:00 AMRAP
10 Glute Bridges
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
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)
5 Front Squats (each/build in weight?
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 (light)
50 Dumbbell Shoulder to Overhead (light)
50 Dumbbell Front Squats (light)
(KG Sled: 20/empty)
- Target time: 17-19 minutes
- Time cap: 25 minutes
4 sets:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
*Rest 2:00 b/t sets
Sit Ups – Keep hands across chest or next to head
Kettlebell Side Bend
Alligator Rolls
KB Front Racked/ Overhead Carry