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 -
20 Rep Back Squat (weight
increased from last week)
WORKOUT PREP -
2 sets:
50m Run
2 Pull Ups
2 Push Ups
4 Air Squats
WORKOUT - Half Murph
Freedom (RX’d)
“Half Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and
air squats can be partitioned
in any way. The runs must be
done unbroken. Advanced
athletes can choose to add a
weighted vest.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 15 Side Lying Rotations
(each side)
1 Minute Band Wrist
Mobilization
2x 8 Bretzel