1. Movement Prep/Activation
Banded 7’s
-into-
3 sets:
4x50ft Shuttle Run
10 Step Ups
5 Shoulder Press (build-in weight)
10 Air Squats
2. Strength Prep
Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.
3. Workout Prep
2 sets:
1x50ft Shuttle Run
2 Box Jumps
2 Strict Handstand Push Ups
4 Air Squats
“I ain’t afraid of no ghost”
Freedom (RX’d)
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
Independence
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (24/20)
5 Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
Liberty
2 Sets
In a 5:00 window
6x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Step Ups (24/20)
5 Push Ups
10 Air Squats
-rest 5 minutes between sets-
- Target number of Rounds each set: 4+ Rounds
- Minimum number of Rounds before scaling: 3 Rounds
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.