1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Curls
10 PVC Pass Throughs
-into-
3 sets:
:30 sec Bike
5 Step Back Lunges (each leg)
5 Up-Downs
3 Hang DB Snatches (each side)
3 Inch Worms
2. Workout Prep
1 set:
4 Pull Ups
10ft Single Arm Lunge (both arms)
2 Alternating Single Arm Devils Press
Freedom (RX’d)
4 sets
18 Pull Ups
50ft Single Dumbbell Overhead Walking Lunge (50/35)
12 Single Arm Alternating Devil’s Press (50/35)
50ft Single Dumbbell Overhead Walking Lunge (50/35)
-rest 1:1 between sets-
(KG conv: 22.5/15 DB)
Independence
4 sets
14 Pull Ups
50ft Single Dumbbell Walking Lunge (35/25)
12 Single Arm Alternating Devil’s Press (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
-rest 1:1 between sets-
(KG conv: 15/10 DB)
Liberty
4 sets
16 Jumping Pull Ups
50ft Walking Lunge
12 Single Arm Alternating Clean and Jerks (light)
50ft Walking Lunge
-rest 1:1 between sets-
- Target time each set: 3-4 minutes
- Time cap each set: 5 minutes
- Overall time cap: 35 minutes
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch