1. Movement Prep/Activation
Banded 7’s
-into-
7:00 AMRAP
45-second Row
5 Pike Push Ups
5 Single Arm Ring Rows (each)
10 Box Step Ups (low)
2. Workout Prep
2 sets:
4 Ring Rows
2 Handstand Push Ups
4 Box Jump Overs (build in height)
Freedom (RX’d)
AMRAP 2:00 (8 sets Max)
15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s)
10 Handstand Push Ups
Max Box Jump Overs (24/20)
-no rest between sets-
*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).
Independence
AMRAP 2:00 (8 sets Max)
12 Ring Rows (Or 10 Bent Over Dumbbell Rows (35s/25s)
8 Handstand Push Ups
Max Box Jump Overs (20/16)
-no rest between sets-
-Continue the pattern until 100 Box Jump Overs total are accumulated
Liberty
AMRAP 2:00 (8 sets Max)
10 Ring Rows (Or 10 Bent Over Dumbbell Rows (light)
10 Push Ups
Max Box Step Ups (20/16)
-no rest between sets-
-Continue the pattern until 75 Box Step Ups total are accumulated
- Target number of reps each set: 17+ Box Jump Overs
- Minimum number of reps before scaling: 12 Box Jump Overs
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Single leg DB Romanian Deadlift (each side) @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7
*Rest 2 minutes b/t rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
20x Shoo the Cat
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.
Weighted Hip Thrusts
Single Leg DB Romanian Deadlift
Good Mornings if no access to GHD
Russian Kettlebell Swing