WARM-UP -
2:00 Machine
-into-
10:00 AMRAP
10 Line Hops
2x50ft Shuttle Run
5 Box Step Ups
5 Russian Kettlebell Swings
(light)
WORKOUT PREP -
2 sets:
1x50ft Shuttle Run
2 Box Jump Overs (build in
height)
4 Kettlebell Swings (build in
weight)
WORKOUT - Manark
Freedom (RX’d)
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)
* Each shuttle run rep is 25
feet down + 25 feet back.
ACCESSORY
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is
challenging but allows for
good form throughout reps
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x 5 Quad Foam Rolling
(each leg)
2x 10 Reverse Leg Raises
(each side)
1 Minute Dorsiflexion Matrix