1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20-sec tempo rise)
8 Pike Push-ups
2. Strength
- Dead-stop Deadlifts
- Strict handstand Pushups
3. Workout Prep
2 sets:
With a partner:
100m Run (workout pace)
3 Synchro Pull-Ups
2 Box Jumps (each)
5 Synchro Wall Balls
5 Sets:
50-60% reps of max reps unbroken
-Record your total reps-
Happy & Dopey
Freedom (RX’d)
Teams of 2
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps (30/24)
15 Synchro Wall Ball (20/14)
(KG conv: 9/6 wall ball)
Independence
Teams of 2
15:00 Amrap
800m Partner Run
Max rounds in the time remaining:
8 Synchro Pull Ups
10 Alternating Box Jumps (24/20)
12 Synchro Wall Ball (20/14)
(KG conv: 9/6 wall ball)
Liberty
Teams of 2
15:00 Amrap
600m Partner Run
Max rounds in the time remaining:
10 Synchro Ring Rows
10 Alternating Step Ups (24/20)
10 Synchro Wall Ball Thrusters (light)
- Target number of Rounds: 6+ rounds
- Minimum number of Rounds before scaling: 4 rounds
- 1 min Seal Pose
- 1 min Bicep stretch on wall
- 1 min Tricep lacrosse ball smash (each side)
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
* Rest as needed between sets *