WARM-UP -
2:00 Machine:
-into-
8:00 AMRAP
10 Deadbug Bugs
10 Roll and Reach
5 Inch Worms
5 Deadlifts (empty bar-build
across sets)
20 Single Unders
STRENGTH -
Deadlift for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WORKOUT PREP-
1 set:
10 Double Unders
1 Wall Walk
WORKOUT - Stockyards
Rodeo
Freedom (RX’d)
50-40-30-20-10-20-30-
40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 15 Side Lying Rotations
(each side)
10 Wall Jefferson Curls
2x 1 Min Pec Stretch