1. Movement Prep/Activation
2 sets:
25ft Lizard Crawl
10 Cossack Squats
-into-
6:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Shoulder Press (each)
10 Deadbugs
3 Front Squat w/Empty Bar
2. Strength
2 sets x 2 Front Squats (90-95% of Wk 1 Heavy Single)
-Complete a set every 3:00-
3. Workout Prep
2 set:
10 Double Unders
3 Shoulder to Overhead (build in weight)
Freedom (RX’d)
5 Rounds
75 Double Unders
15 Shoulder to Overhead (95/65)
(KG conv: 42.5/30 S2O)
Independence
5 Rounds
60 Double Unders
15 Shoulder to Overhead (75/55)
(KG conv: 35/25 S2O)
Liberty
5 Rounds
60 SIngle Unders
10 Dumbbell Push Press (light)
- Target time: 10-11 minutes
- Time cap: 15 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
1 Minute Calf Foam Rolling
10x 5 Second Cobra
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.
2 sets x 2 Front Squats (90-95% of Wk 1 Heavy Single)
-Complete a set every 3:00-