8:00 AMRAP
:30 Jump Rope
5 Dynamic Squat Stretches
5 Deadbugs
5 Back Squats (empty bar -
build in weight)
5 Strict Knees to Elbow
4 Up-downs Over Box
STRENGTH -
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy
single weight as our base
weight for each session +
adding 5-10lbs
WORKOUT PREP -
2 sets
10 Double Unders
3 Toes to Bar
2 Burpee Box Jump Overs
WORKOUT - Sandstorm
Freedom (RX’d)
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs
(20)
COOL DOWN/MOBILITY -
20 Shoo the Cat
1 Min Dorsiflexion Matrix
1 Min Foot Smash