WARM-UP -
Hip Halo Warmup
-into-
6 min AMRAP
30-second Bike
5 Single Dumbbell Deadlift
(each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs
WORKOUT PREP-
2 sets
10 Second Bike (Workout
Pace)
2 Burpee Dumbbell Deadlifts
(work on proper landing
going from the burpee into
the deadlift)
- rest 30 seconds between
sets -
WORKOUT - Mango
Habanero-
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift
(50s/35s)
- 10/8 Calorie Assault or 8/7
Calorie Echo Bike after each
set -
(KG conv: 22.5/15 DBs)
MINI PUMP - Chest and
Triceps
4 Rounds
12 Seated Chest Fly with
Bands @ moderate weight –
maintain quality
10 Barbell Skull Crushers @
moderate weight – maintain
quality
-Rest 1 minute between sets-
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)