WARM-UP -
10:00 AMRAP
10 Toe Touch Stretch
:10 HS Hold
:30 Jump Rope
5 Banded Good Mornings
5 Deadlifts (empty bar - build
across sets)
Ring Dip Skill Work -
EMOM8:
odd: 5-8 Strict Ring Dips
even: 10-20 sec Ring Support
Hold
Advanced athletes can
add weight to make it
challenging.
Modify to matador or box
dips/hold as needed.
WORKOUT PREP -
2 sets
10 Double Unders
10ft Handstand Walk
3 Deadlifts (build across sets)
WORKOUT - Sandworms
Freedom (RX’d)
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (OR 2
Wall Walks)
Max Deadlifts (225/155)
*Go until you get 50 reps
-rest 1 minute between sets-
(KG conv: 102/70)
14 minute time cap. Score
is clock time. If you are not
finished within 5 sets (14
minutes), score is 14:00 plus
remaining unfinished deadlift
reps (1 rep = 1 sec).
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash
(each side)