WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Pass-Throughs
10 Banded Good Mornings
-into-
3 sets
30-second Row
5 Deadlifts (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
5 Thrusters (empty bar)
4 Box Step Ups (each side)
STRENGTH -
5 Deadlifts x 5 sets @70% of
Heavy Single (Week 1)
* Complete a set on the 2
minutes *
WORKOUT PREP -
2 sets:
20-second Row (Build in
pace)
4 Box Jump Overs
2 Thrusters (build in weight)
WORKOUT - Steve Rogers
Freedom (RX’d)
4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs (20)
Max Thrusters (95/65)
-rest 2:00 between sets-
(KG conv: 43/29 Thrusters)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)