1. Movement Prep/Activation
2 sets:
10 Roll And Reach
10 Iron Cross
10 Scorpions
10 Dynamic Squat Stretches
-into-
3 sets
:30 sec Row
4 Box Jumps
:30 Jump Rope
5 Deadlifts (empty bar – build across sets)
2. Strength
5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
3. Workout Prep
1 set
5/4 Calorie Row
5 Crossover Singles
4 Box Jump Overs
Freedom (RX’d)
2 Rounds:
At 0:00
45 Crossover Single Unders
15/12 Calorie Row
At 2:00
15/12 Calorie Row
45 Crossover Single Unders
At 4:00
15/12 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
Independence
2 Rounds:
At 0:00
45 Double Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
45 Double Unders
At 4:00
12/10 Calorie Row
12 Box Jump Overs (24/20)
At 6:00
12 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
Liberty
2 Rounds:
At 0:00
45 Single Unders
10/8 Calorie Row
At 2:00
10/8 Calorie Row
45 Single Unders
At 4:00
10/8 Calorie Row
10 Box Step Ups (20/16)
At 6:00
10 Box Step Ups (20/16)
10/8 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
- Target time each set: 1:20 – 1:40
- Time cap each set: 1:50
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *