WARM-UP -
8:00 AMRAP
10 Banded Pass Throughs
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
STRENGTH -
Build up to a Heavy 1-rep
Clean Grip Deadlift
in 15:00
WORKOUT PREP -
2 sets:
2 Burpee Dumbbell Deadlifts
(build in weight)
3 Toes to Bar
WORKOUT -Big Bear
Freedom (RX’d)
15-10-5
Dumbbell Burpee Deadlift
(50s/35s)
30-20-10
Toes to Bar
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x 5 Quad Foam Rolling
(each leg)
2x 30 Seconds Foam Roller
Hip Internal Rotations
1 Minute Supine Twists (each
side)