1. Movement Prep/Activation
8:00 AMRAP
10 Cossack Squats
10 Deadbugs
5 Pike Push Ups
5 Strict Press(Build Across Sets)
2. Strength
5 sets x 5 Shoulder Press (80% of Wk 1 Heavy Single)
-Complete a set every 2:15-
3. Workout Prep
2 sets:
2 Handstand Push Ups
3 Hang Dumbbell Snatch (Right and Left)
10ft Right Arm Overhead Lunge
10ft Left Arm Overhead Lunge
5 sets x 5 Shoulder Press (80%)
-Complete a set every 2:15-
Freedom (RX’d)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
Independence
4 Sets: (Every 5:00)
8 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (35/25)
25ft Right Arm Overhead Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
25ft Left Arm Overhead Dumbbell Walking Lunge (35/25)
(KG conv: 15/10 DB)
Liberty
4 Sets: (Every 5:00)
10 Push Ups
10 Right Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
10 Left Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
- Target time each set: 2:30-3:00 minutes
- Time cap each set: 3:45
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Hip Stretch
1 Minute Dorsiflexion Matrix
1 Minute Couch Stretch
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.