WARM-UP -
1. Movement Prep/Activation
and Increasing Heart Rate
8:00 AMRAP
20-second Single Leg Glute
Bridge hold (each)
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
4 sets x 4 Deadlifts (85%)
-Complete a set every 2:30-
WORKOUT PREP -
2 sets:
50m Run (build in pace)
3 V-Ups
WORKOUT - Superstition
Freedom (RX’d)
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Ring Lat Stretch
2x 10 Seated External
Rotations (each side)
2x 10 Shoulder Extension
Bridges