1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets:
:30 easy Row
3 Burpees
5 Back Squats (empty)
:20 moderate Row
2 Line Facing Burpees
5 Back Squats (Add a little weight)
:10 fast Row
1 Burpee Broad Jump
5 Back Squats (Add a little more weight)
2. Strength Prep
Back Squat: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
3. Workout Prep
1 set:
5/4 Calorie Row
2 Burpee Broad Jumps
5/4 Calorie Air Bike
2 Burpee Broad Jumps
“Rummy”
Freedom (RX’d)
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
15/12 Calorie Row
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Row
Odd Sets: (5:00, 15:00)
15/12 Calorie Air Bike
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Air Bike
Independence
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
12/10 Calorie Row
12 Burpee Broad Jumps (3/2ft)
12/10 Calorie Row
Odd Sets: (5:00, 15:00)
12/10 Calorie Air Bike
12 Burpee Broad Jumps (3/2ft)
12/10 Calorie Air Bike
Liberty
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
10/8 Calorie Row
10 Up Downs
10/8 Calorie Row
Odd Sets: (5:00, 15:00)
10/8 Calorie Air Bike
10 Up Downs
10/8 Calorie Air Bike
- Target time each set: 2:30-3:30
- Time cap each set: 4 minutes
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
Back Squat:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.