1. Movement Prep/Activation
Hip Halo-into-8:00 AMRAP10 Deadbugs3 Front Squats (empty bar)5 Kip Swings5 Hanging Knee Raises2. Workout Prep3 sets:3 Front Squats (build in weight)3 Toes to Bar
Freedom (RX'd)7 Rounds7 Front Squats (135/95)14 Toes to Bar(KG conv: 60/42.5 FS)
Independence7 Rounds7 Front Squats (115/80)11 Toes to Bar(KG conv: 52.5/35 FS)
Liberty7 Rounds7 Dumbbell Front Squats (light)7 Hanging Knee Raises
3-4 Rounds12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7-rest 30 seconds-10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7* Rest 1-2 minutes between rounds* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Lying DB Hamstring Curl Standing Barbell Calf Raise
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash1 Minute Ring Lat Stretch1 Minute Barbell Forearm 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.
Posterior Shoulder SmashRing Lat StretchBarbell Forearm Stretch