WARM-UP -
8:00 AMRAP
30-second Jump Rope
5 Up Downs over Line
10 Suitcase Deadlifts (each)
10 Glute Bridges
5 Downward dog to Upward
Dog Transition
STRENGTH -
Build up to a Heavy 3-rep
Deadstop Deadlift (Clean
Grip)
12:00-15:00 minutes
WORKOUT PREP -
2 sets:
3 Dumbbell Power Cleans
(build in weight)
2 Burpee Over Dumbbells
WORKOUT - The Challenge
Freedom (RX’d)
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans
(2x35s/25s)
Max Burpee over Dumbbells
in remaining time
(KG conv: 15/10 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Barbell Forearm
Stretch
1 Minute Calf & Big Toe
Stretch