WARM-UP -
2:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
30-seconds Single Unders
10 Deadbugs
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty
bar)
5 Back Squats (empty bar)
STRENGTH -
Back Squat:
- Establish a 10 RM for the
day. Then, perform a drop
set of 8-10 reps at 90% and
8-10 reps 80% of the original
10RM.
WORKOUT PREP -
2 sets:
3 Deadlifts (build in weight)
3 Hang Power Cleans (build
in weight)
10 Double Unders
10ft Walking Lunge
WORKOUT - Beat Bobby
Flay
Freedom (RX’d)
AMRAP 15 Minutes
20 Deadlifts (115/80)
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans
(115/80)
(KG conv: 52/36)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Hand Smash w/
lacrosse ball (each side)