WOD

Movement Prep/Activation:
8:00 AMRAP
30-second Machine
5 Hanging Knee Raises
5 Dynamic Squat Stretches
10 Glute Bridges
10 Deadbugs
4 Deadlifts (empty bar- build in weight, stay under 50%)

Workout Prep:
3 sets
3 Deadlifts (build in weight)
3 Push Ups
3 Toes to Bar
Rest :30

FREEDOM (RX):
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/125)
Push Ups
Toes to Bar
(Scored by Time)
(KG conv: 85/57.5 DL)

INDEPENDENCE:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
Push Ups
Toes to Bar
(KG conv: 70/47.5 DL)

LIBERTY:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlifts (light)
Dumbbell Bench Press (light)
Hanging Knee Raises

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1-2 Sets
1:00 Scorpion Stretch
1:00 Foam Roll Up Wall
*Rest as needed between movements and sets.