WARM-UP -
2 sets
30 Single Unders
10 Cossack Squats
-into-
3 sets:
5 Inch Worms
2x50ft Shuttle Runs
3 Front Squats (empty bar -
build across sets)
5 Up downs
STRENGTH -
10-12 minutes to establish a
Heavy Single Front Squat
WORKOUT PREP -
1 set:
100m Run
3 Pull Ups
6 Push Ups
9 Air Squats
WORKOUT - Dune
Freedom (RX’d)
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall
(each