WARM-UP -
2 sets:
10 Banded Fire hydrants
(each)
10 Banded Squats
20 Line Hops
-into-
6:00 Amrap
1x50ft Shuttle Run
5 Deadlifts (empty bar)
5 Front Squats
10 Hollow Rocks
10 Roll and Reach
STRENGTH -
5 sets x 3 Deadlifts @80%
of 1RM
* Complete a set on the 2
minutes *
WORKOUT PREP -
2 sets:
1x50ft Shuttle Run
2 Front Squats (build in
weight)
WORKOUT -Pour Some
Sugar on Me
Freedom (RX’d)
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (135/95)
(KG conv: 61/43)
* Each shutle run rep = 25ft
down, 25ft back (50ft total)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose