1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
7:00 AMRAP
3 Inch Worms
1 Zombie Rope Climb (Or 8 Ring Rows)
10 Deadbugs
5 Deadlifts (build in weight)

2. Strength
Heavy 2-rep Deadlift
* Rest a little longer than normal between sets when you reach heavier weights *

3. Workout Prep
2 sets:
1 Rope Climb
5 Push Ups
5 Dumbbell Bench (build in weight)
2 Strict Pull Ups

Fettuccine

Freedom (RX'd)
6:00 Amrap
10 Push Ups
1 Rope Climb (Or 4 Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
(KG conv: 22.5/15 DBs)

Independence
6:00 Amrap
8 Push Ups
1 Rope Climb (Or 4 Strict Pull Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
5 Strict Pull Ups
(KG conv: 15/10 DBs)

Liberty
6:00 Amrap
10 Bar Push Ups
4 Jumping Pull Ups
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (light)
5 Ring Rows

• Target number of Rounds each set: 6+ rounds
• Minimum number of Rounds before scaling: 5 Rounds

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)