1. Movement Prep/ActivationBanded 7’s + Hip Halo -into-3 sets:30-second Row5 Deadlifts (empty bar - build across sets)10 Deadbugs10 Roll and Reach5 Kipping Knee Raises
2. Strength PrepWe will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.
3. Workout Prep1 set:5 Wall Balls4 Toes to Bar5/4 Calorie Row
5 sets x 1 Deadlift @80-90% of 1RM * Rest as needed between sets *
5 Sets:50-60% reps of Max Unbroken Reps (SHSPU)-The prescribed deficit is 4” for men and 2” for women.-Record your score as your highest set. Comment with reps in each set-
Blimpie
Freedom (RX'd)50 Wall Balls (20/14)30 Toes to Bar50/40 Calorie Row30 Toes to Bar50 Wall Balls (20/14)(KG conv: WB 9/6)Independence50 Wall Balls (14/10)20 Toes to Bar40/32 Calorie Row20 Toes to Bar50 Wall Balls (14/10)(KG conv: WB 6/4)
Liberty30 Wall Ball Thrusters (light)30 Hanging Knee Raises30/24 Calorie Row30 Hanging Knee Raises30 Wall Ball Thrusters (light)
CO2 Tolerance