WARM-UP -
Hip Halo Warmup
-into-
6:00 AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Deadlifts (empty bar - build
across)
5 Plate Toes Taps (each side)
5 Up Downs + Box Jump
WORKOUT PREP -
1 set:
5/4 Calorie Bike
3 Deadlifts
2 Bar Facing Burpees
-rest 1:00-
2 Bar Facing Burpees
3 Deadlifts
5/4 Calorie Bike
WORKOUT - Jimmy John’s-
Freedom (RX’d)
3 rounds:
12/10 Calorie Assault Bike
9 Deadlifts (185/125)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts (185/125)
12/10 Calorie Assault Bike
(KG conv: 83/56, Bike conv:
10/8 cal Echo Bike)
Skills and Drills -
Pistols: Week 5
All Levels: practice the full
pistol. Aim for 3 sets of 8-10
reps on each leg.
* Advanced: No Assistance
* Intermediate: Change plates
under heels, hold weight in
front of chest, or pistol to
a band
* Beginner: Use a box, band,
or Pull up rig.
It may be helpful to hold a
plate or weight in front of
chest. Using change plates
(2.5/5/10lbs) under heels can
help with mobility.
Alternative Option:
3 sets
10 Back rack Step Back
Lunges (each)
10 Weighted Hip Thrust
30-second Side Plank (each)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose