WARM-UP -
Banded 7’s + Hip Halo
-into-
3 sets:
30-second Row
5 Deadlifts (empty bar - build
across sets)
10 Deadbugs
10 Roll and Reach
5 Kipping Knee Raises
STRENGTH -
5 sets x 1 Deadlift @80-90%
of 1RM
Strict Deficit HSPU:
5 Sets of 50-60% of Max
Unbroken Reps (SHSPU)
WORKOUT PREP -
1 set:
5 Wall Balls
4 Toes to Bar
5/4 Calorie Row
WORKOUT - Blimpie
-
Freedom (RX’d)
50 Wall Balls (20/14)
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls (20/14)
(KG conv: WB 9/6)
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall
(each side