WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
STRENGTH -
Week 3
20 Rep Back Squat (weight
increased from last week)
WORKOUT PREP -
2 sets:
3 Thrusters (build in weight)
3 GHDs
3 Toes to Bar
WORKOUT - Anakin
Freedom (RX’d)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
(KG conv: 42.5/30 Thrusters)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on
Rig