WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
5 Deadlifts (empty bar - build
across sets)
5 Half Kneeling Single Arm
Dumbbell Press. (each)
STRENGTH -
Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
WORKOUT PREP -
2 sets:
50ft Odd Object Carry (build
in weight)
2 Rounds
5 Dumbbell Push Press (build
in weight)
10ft Dumbbell Front Rack
Walking Lunge (build in
weight)
WORKOUT - Lewis Hamilton
Freedom (RX’d)
300ft Odd Object Carry
(100/70)
-into-
5 Rounds
10 Dumbbell Push Press
(50s/35s)
50ft Dumbbell Front Rack
Walking Lunge (50s/35s)
-into-
300ft Odd Object Carry
(100/70)
* Use an object with a total
weight around 100/70.
Variety of options include
dumbbells, kettlebells,
barbells, sandbag/sandball,
or anything else you can find.
(KG conv: 22.5/15 DBs,
45/32.5 odd object)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min QL Stretch
1 Min Couch Stretch
2x 45 Second Ring Tricep