1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass-Throughs
10 Banded Good Mornings
-into-
3 sets
30-second Row
5 Deadlifts (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
5 Thrusters (empty bar)
4 Box Step Ups (each side)
2. Strength Prep
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
20-second Row (Build in pace)
4 Box Jump Overs
2 Thrusters (build in weight)
Freedom (RX’d)
4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs (20)
Max Thrusters (95/65)
-rest 2:00 between sets-
(KG conv: 43/29 Thrusters)
Independence
4 Sets
2:00 AMRAP
200/175m Row
10 Box Jump Overs (20)
Max Thrusters (75/55)
-rest 2:00 between sets-
(KG conv: 34/25 Thrusters)
Liberty
4 Sets
2:00 AMRAP
175/150m Row
10 Box Step Ups (20)
Max Dumbbell Thrusters (light)
-rest 2:00 between sets-
- Target number of reps each set: 12+ Reps
- Minimum number of reps before scaling: 8 reps
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *