WARM-UP -
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
6 sets x 2 Deadlifts (80%)
-Every 1:30-
WORKOUT PREP -
1 set:
2x50ft Shuttle Run
4 Pull Ups
4 V-Ups
WORKOUT - Mario Kart
Freedom (RX’d)
3 sets
5:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
(Each shuttle run rep is 25
feet down + 25 feet back)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1-2 Minutes Dumbbell Tricep
Stretch
1 Minute Seated Biceps
Stretch
15 Bootstrappers