1. Movement Prep/Activation
Tabata Bike (8 sets)
-into-
3 sets:
10ft Walking Lunge
10 Banded Air Squats
10 Alternating V-Ups
2. Workout Prep
2 sets:
10ft Dumbbell Lunge (build in weight)
4 Dumbbell Front Squats (build-in weight)
Freedom (RX’d)
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
-rest as needed before Part 2-
Independence
5 sets
50ft Dumbbell Front Rack Walking Lunge (35s/25s)
12 Dumbbell Front Squats (35s/25s)
-rest 2:00 between sets-
(KG conv: 15/10 DBs)
Liberty
5 sets
50ft Single Dumbbell Walking Lunge (light)
10 Dumbbell Front Squats (light)
-rest 2:00 between sets-
- Target Time each set: 2-3 minutes. But the main focus is to Just move Steady and get a good pump.
- Time cap each set: 4 minutes
Every 1:00 (10:00)
- Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
- Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)