1. Movement Prep/Activation2:00 Machine:-into-8:00 AMRAP10 Deadbug Bugs10 Roll and Reach5 Inch Worms5 Deadlifts (empty bar-build across sets)20 Single Unders2. StrengthDeadlift for load:10 reps @ 60%3 reps @ 70%3 reps @ 80%3+ reps @ 90%3. Workout Prep1 set:10 Double Unders1 Wall Walk
Deadlift for load:10 reps @ 60%3 reps @ 70%3 reps @ 80%3+ reps @ 90%On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
Freedom (RX'd)50-40-30-20-10-20-30-40-50Double Unders5-4-3-2-1-2-3-4-5Wall Walks
Independence50-40-30-20-10-20-30-40-50Double Unders4-3-2-1-1-1-2-3-4Wall Walks
Liberty50-40-30-20-10-20-30-40-50Single Unders5-4-3-2-1-2-3-4-5Inchworms
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2x 15 Side Lying Rotations (each side)10 Wall Jefferson Curls2x 1 Min Pec 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.
Side Lying RotationsWall Jefferson CurlsPec Stretch