1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
20-second Row
10 Single Arm Shoulder Press (each)
5 Deadlifts (empty bar - build across sets)

2. Strength Prep
Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups

3. Workout Prep
1 set:
4 Dumbbell Step Ups
2 Burpees
1 Wall Walk

Count von Count

Freedom (RX'd)
3 Rounds
24 Single Dumbbell Step Up (50/35)(20)
12 Burpees
6 Wall Walks
(KG conv: DB 22.5/15, box 50 cm)

Independence
3 Rounds
24 Single Dumbbell Step Up (35/25)(20)
12 Burpees
4 Wall Walks
(KG conv: DB 15/10, box 50 cm)

Liberty
3 Rounds
24 Step Ups (20)
12 Up Downs
50ft Bear Crawl
(KG conv: box 50 cm)
 

• Target time: 8-10 minutes
• Time cap: 12 minutes

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose