1. Movement Prep/Activation 2 sets:15 Banded Pull Aparts10 Dynamic Air Squats-into-8:00 AMRAP10 Cossack Squats10 Box Step Ups5 Back Squat (Build in weight)10 Deadbugs2. Strength6 sets x 6 Back Squats (75%)-Complete a set every 2:00-3. Workout Prep2 sets:4 Dumbbell Box Step Ups (build-in height/weight)4 Dumbbell Bench (build in weight)
6 sets x 6 Back Squats (75%)-Complete a set every 2:00-
Freedom (RX'd)10-9-8-7-6-5-4-3-2-1Dumbbell Box Step Ups (50s/35s)(24/20)8 Dumbbell Floor Press (50s/35s) after each set
Independence10-9-8-7-6-5-4-3-2-1Dumbbell Box Step Ups (35s/25s)(24/20)8 Dumbbell Floor Press (35s/25s) after each set
Liberty10-9-8-7-6-5-4-3-2-1Single Dumbbell Box Step Ups (light)(20/16)8 Elevated Push Ups after each set
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2x 1 Minute Pec Stretch2x 10 BootstrappersNote: 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.
Pec StretchBootstrappers