1. Movement Prep/Activation and Increasing Heart Rate*
Warmup
Hip Halo Warmup
-into-
6 min AMRAP
5 Dumbbell Thrusters (light weight – build across)
4 Box Step Up (Total – light weight – build across)
10 yd sled push
10 yd sled pull
2. Workout Prep
2 sets:
3 Dumbbell Thrusters
2 Dumbbell Box Step Ups
10 yard Sled Push
(Build up in weight on each movement)
Littlefoot
Freedom (RX’d)
15-12-9
Dumbbell Thruster (50s/35s)
Dumbbell Box Step ups (50s/35s)(24/20)
30yd Sled Push (4×45’s/ 3×45’s) (Or 20/16 Calorie Assault Bike Or 16/14 Calorie Echo Bike)
(KG conv: DB 22.5s/15s, Sled 80/60)
Independence
15-12-9
Dumbbell Thruster (35s/25s)
Dumbbell Box Step ups (35s/25s)(24/20)
30yd Sled Push (3×45’s/ 2×45’s) (Or 16/14 Calorie Assault Bike Or 13/11 Echo Bike )
(KG conv: DB 15s/10s, Sled 60/40)
Liberty
15-12-9
Wall Ball Thruster (light)
Wall Ball Box Step ups (light)(20/16)
30yd Sled Push (2×45’s/ 1×45’s) (Or 12/10 Calorie Assault Bike Or 10/8 Echo Bike)
(KG conv Sled 40/20)
Target time: 7-9 minutes
Time cap: 11 minutes
4 Rounds
10 Single Arm Kettlebell Sit-ups (Left)
10 Single Arm Kettlebell Sit-ups (Right)
30-sec Plank Hold
*Rest 1:00 between sets
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back