1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
Hip Halo Warmup
-into-
4 min AMRAP
4 Single Arm Dumbbell Push Press
4 Kettlebell Swings
4x25ft Shuttle Run
2. Workout Prep
1 set:
5 Dumbbell Push Press
5 Kettlebell Swings
2x25ft Shuttle Run (workout speed)
Dedication
Freedom (RX’d)
12:00 AMRAP
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run
(KG conv: DB 15/10, KB 24/16)
Independence
12:00 AMRAP
15 Dumbbell Push Press (25s/15s)
15 Kettlebell Swings (35/25)
10x25ft Shuttle Run
(KG conv: DB 10/7.5, KB 16/11)
Liberty
12:00 AMRAP
10 Dumbbell Push Press (light)
10 Russian Kettlebell Swings (light)
6x25ft Shuttle Run
- Target number of Rounds: 6+ rounds
- Minimum number of Rounds before scaling: 5 rounds
Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.
KB Belt Squats
https://youtu.be/4qmdeSgnRMI
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
Good Mornings
https://youtu.be/sE2liHdyRLc
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets