1. Movement Prep/Activation
20 PVC Pass Thru’s
-into-
8:00 AMRAP
5 Seated Dumbbell Z-press
5 Jumping Air Squats
5 Up Downs
5 Cat/Cows
30 Single Unders
2. Workout Prep
3 sets:
3 Push Press (build in weight)
2 Burpee Over Bar
10 Double Unders
Freedom (RX’d)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
(KG conv: 42.5/30)
Independence
7 rounds
7 Push Press (75/55)
7 Burpee over Bar
35 Double Unders
(KG conv: 35/25)
Liberty
7 rounds
7 Dumbbell Push Press (light)
7 Up Downs
30 Single Unders
- Target time: 8:00-10:00
- Time cap: 13:00
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 10 Shoulder Extension Bridges
2x 10 Foam Roll Up Wall
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.
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row