1. Movement Prep/Activation
6:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Banded Pass Throughs
5 Roll and Reach
5 Strict Press (empty bar – build across sets)
2. Strength
6 sets x 1 Shoulder Press (Build in weight to a heavy single)
-Every 1:30-
3. Workout Prep
2 sets:
4 Front Rack Lunges (build in weight)
4 Toes to Bar
Freedom (RX’d)
21-18-15-12-9-6
Front Rack Lunge (95/65)
Toes to Bar
(KG conv: 42.5/30 Lunges)
Independence
21-18-15-12-9-6
Front Rack Lunge (75/55)
Knees to Elbows
(KG conv: 35/25 Lunges)
Liberty
21-18-15-12-9-6
Single Dumbbell Front Rack Lunge (light)
Hanging Knee Raises
- Target time: 10-12 minutes
- Time cap: 14 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Band Wrist Mobilization
1 Minute Barbell Forearm Stretch
2x 15 Side Lying Rotations (each side)
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.
6×1(Build to a heavy single)
Every 1:30