1. Movement Prep/Activation
2:00 Cardio
-into-
6:00 AMRAP
10 Alternating V Ups
10 Walking Lunge Steps
10 second Handstand Hold
2. Workout Prep
2 sets:
3 GHDs
10ft Single Arm Overhead Walking Lunge (each arm, build in weight)
1 Wall Walk
Freedom (RX’d)
3 Rounds:
30 GHDs Or V-Ups
100ft Single Arm Overhead Walking Lunge (50/35)
5 Wall Walks
(KG conv: 22.5/15 DB)
Please do not drop Dumbbells
Independence
3 Rounds:
25 GHDs + 6in Riser (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (35/25)
3 Wall Walks
(KG conv: 15/10 DB)
Please do not drop dumbbells
Liberty
3 Rounds:
30 Sit Ups
100ft Single Dumbbell Walking Lunge (light)
50ft Bear Crawl
- Target time: 13:00-15:00
- Time cap: 18:00
3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
1 Minute Quadruped Forearm Stretch
1 Minute QL Stretch
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.
Weighted Hip Thrusts
Standing Barbell Calf Raise