1. Movement Prep/Activation 2 sets5 Dynamic Squat Stretches 10 Cossack Squats-into-8:00 AMRAP10 Roll and Reach10 Dead bugs5 Back Squats (build across sets)5 Hand Release Push Ups2. Strength10-12 Minutes Heavy Single Back Squat3. Workout Prep1 set:3 Back Squats3 Push Ups
Build up to a Heavy Back Squat10-12 minutes
Freedom (RX'd)AMRAP 12:001-2-3-4-5-6-7-8-9-10…Back Squats (135/95)10 Push Ups after each set* Back Squats can be taken from the rack.
IndependenceAMRAP 12:001-2-3-4-5-6-7-8-9-10…Back Squats (115/80)8 Push Ups after each set
LibertyAMRAP 12:001-2-3-4-5-6-7-8-9-10…Dumbbell Squats (light)6 Bar Push Ups after each set
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2x 30 Seconds Pigeon Stretch Drops1 Minute Posterior Shoulder Smash Shoulder1 Minutes QL StretchNote: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Pigeon Stretch Drops HipsPosterior Shoulder SmashQL Stretch