WARM-UP -
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike
5 Double DB Deadlifts (build
across)
5 Double DB Hang Power
Clean (build across)
5 Double Shoulder to
Overhead (build across)
WORKOUT PREP -
1 set:
5/4 Calorie Bike (at workout
pace)
2 Dumbbell Deadlifts
2 Dumbbell Hang Power
Cleans
2 Dumbbell Shoulder to
Overhead
WORKOUT - Megatron
-
Freedom (RX’d)
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans
(50s/35s)
Dumbbell Shoulder to
Overhead (50s/35s)
*Womens Calories (16-14-12-
10-8-6)
(KG conv: 22.5/15 DBs)
ACCESSORY -
Alternating DB Bench Press
4 sets: 10 reps (each side)
– RPE 8
Standing KB Crush Grip
French Press
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall
(each side