1. Movement Prep/Activation
2 sets
10 Banded Fire Hydrants (each)
10 Banded Glute Bridges
10 Banded Squats
-into-
8:00 AMRAP
30-second Air Bike
4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups
1 Sandbag Deadlift
3 Back Squats (empty bar-build across sets)
2. Strength
5 sets x 3 Back Squats @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
3 Toes to Bar
10ft Sandbag Carry
1 Bar Muscle Up
Freedom (RX’d)
4 Rounds
15/12 Calorie Air Bike
15 Toes to Bar
100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s)
5 Bar Muscle Ups
(KG conv: 70/45 SB, 32.5/22.5 DBs)
Independence
4 Rounds
12/10 Calorie Air Bike
12 Toes to Bar
100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s)
3 Bar Muscle Ups
(KG conv: 45/32.5 SB, 22.5/15 DBs)
Liberty
4 Rounds
10/8 Calorie Air Bike
10 Hanging Knee Raises
100ft Farmer Carry (moderate)
5 Jumping Chest to Bar
- Target time: 12-14 minutes
- Time cap: 16 minutes
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
5 sets x 3 Back Squats @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *