WARM-UP -
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
3 Deadlifts (empty bar - build
across sets)
5 Low Box Jumps
STRENGTH -
5 sets
3 Deadlift (75-80%)
-complete a set every 2:00-
WORKOUT PREP -
1 set:
5 V-Ups
2 Box Jump Overs (20)
5 Toes to Bar
2 Box Jump Overs (20)
5 Abmat Sit Ups
WORKOUT - Royals
Freedom (RX’d)
50 V-Ups
25 Box Jump Overs (20)
50 Toes to Bar
25 Box Jump Overs (20)
50 Abmat Sit Ups
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
1 Minute Couch Stretch