1. Movement Prep/ActivationHip Halo Warm-up-into-3 sets:30-second Assault Bike5 1¼ Squats (empty bar)5 Scap pull-ups5 Supinated Ring Rows10 Alternating V-Ups2. StrengthPause Front Squats at 70% of 1RM and Weighted Chin-ups
3. Workout Prep2 sets:50m Run5 Toes to Bar5 Abmat Sit Ups
5 sets of 2 Pause Front Squats @70% of 1RM * Rest as needed between sets
Weighted Strict Chin Up (Supinated) 5 sets of 3 Strict Weighted Chin-ups @65% of 1RM* Rest as needed between sets
Papa John's
Freedom (RX'd)3 rounds400m Run20 Toes to Bar20 Sit Ups
Independence3 rounds400m Run15 Toes to Bar15 Sit Ups
Liberty3 rounds300m Run20 Hanging Knee Raises20 Sit Ups
Portable Rotation Primer