WARM-UP -
10:00 AMRAP
1:00 Machine
10 Roll and Reach
10 Bird Dogs
3 Deadlifts (empty bar - build
across sets)
5 Sumo Deadlift High Pull
(kettlebell)
5 Pike Push Ups
STRENGTH -
Deadlift for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
We will use 90% of our heavy
single weight as our base
weight for each session +
adding 5-10lbs
WORKOUT PREP -
2 sets:
3 Handstand Push Ups
3 Sumo Deadlifts High Pulls
(build across sets)
3 V-Ups
WORKOUT - Sorry
Freedom (RX’d)
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull
(95/65)
V-Ups
(KG conv: 42.5/30)
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Min Forearm Smash
1-2 Min Squat Rack Pec Minor
1 Min Pec Stretch