1. Movement Prep/Activation
8 min AMRAP
:30 Air Bike
5 Deadlifts (Build in weight)
20-second Banded Overhead Hold
5 Alternating V-Ups
3 Inch Worms
2. Strength
5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
5/4 Calorie Air Bike
5 Deadlifts
2 Strict Handstand Push Ups
Freedom (RX’d)
15-12-9-6
Calorie Air Bike
Deadlifts (155/105)
Strict Handstand Push ups
*Women’s Calories: 12-9-7-5
(KG conv: 70/48)
Independence
15-12-9-6
Calorie Air Bike
Deadlifts (135/95)
Handstand Push ups
– Women’s Calories: 12-9-7-5
(KG conv: 61/43)
Liberty
12-10-8-6
Calorie Air Bike
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
– Women’s Calories: 10-8-6-4
- Target time: sub 7 minutes
- Time cap: 10 minutes
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *