1. Movement Prep/Activation
Banded 7’s + Hip Halo
-into-
3 sets:
30-second Row
5 Deadlifts (empty bar – build across sets)
10 Deadbugs
10 Roll and Reach
5 Kipping Knee Raises
2. Strength Prep
We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.
3. Workout Prep
1 set:
5 Wall Balls
4 Toes to Bar
5/4 Calorie Row
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-
Blimpie
Freedom (RX’d)
50 Wall Balls (20/14)
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls (20/14)
(KG conv: WB 9/6)
Independence
50 Wall Balls (14/10)
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
50 Wall Balls (14/10)
(KG conv: WB 6/4)
Liberty
30 Wall Ball Thrusters (light)
30 Hanging Knee Raises
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Ball Thrusters (light)
- Target time: sub 12 minutes
- Time cap: 16 minutes
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side
5 sets x 1 Deadlift @80-90% of 1RM
* Rest as needed between sets *