1. Movement Prep/Activation
2:00 Machine
-into-
6:00 AMRAP
10-second Handstand Hold
10 Walking Lunge Steps
5 Dynamic Squat Stretches
5 Kip Swings
3 Muscle Cleans + 3 Shoulder Press (empty bar)
3 Back Squats (empty bar)
2. Workout Prep
3 sets:
2 Front Rack Walking Lunges (empty bar – build in weight)
2 Front Squats (empty bar – build in weight)
2 Back Squats (empty bar – build in weight)
4 Synchro Toes to Bar
1 wall walk
Freedom (RX’d)
Teams of 2
100 Front Rack Lunges (75/55)
50 Synchro Toes to Bar
100 Front Squats (75/55)
25 Synchro Toes to Bar
100 Back Squats (75/55)
(KG conv: 35/25 barbell)
Independence
Teams of 2
100 Front Rack Lunges (65/45)
25 Synchro Toes to Bar
100 Front Squats (65/45)
25 Synchro Toes to Bar
100 Back Squats (65/45)
(KG conv: 30/20 barbell)
Liberty
Teams of 2
100 Single Dumbbell Front Rack Lunges (light)
25 Synchro Hanging Knee Raises
100 Dumbbell Front Squats (light)
25 Synchro Hanging Knee Raises
100 Single Dumbbell Back Squats (light)
- Target time: 20:00-23:00
- Time cap: 25:00
3 sets
15 Hip Extensions on GHD (or 25 Supermans)
-rest 30 seconds-
20 Dumbbell Glute Bridges
-rest 1 minute between sets-
* 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.
Hip Extension
Supermans
Dumbbell Glute Bridge