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 -
Week 2
20 Rep Back Squat (weight
increased from last week)
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike
2 Front Squats (build in
weight)
1 Bar Facing Burpee
WORKOUT - Dee Dee
Freedom (RX’d)
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees
-rest 2:00 between sets-
(KG conv: 52.5/37.5 FS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Barbell Forearm
Stretch
2x30 seconds Hip Internal
Rotation
1 Minute Couch Stretch