Warm Up
2:00 Machine (Use this time to demo and show movements in the warm up)
-into-
3 Rounds
30Single Unders
5 Roll and Reach
3 Inchworms
10 Dumbbell Suitcase Deadlifts (each)
3 Bench Press (Slow and controlled)
Workout Prep:
3 sets (build in weight and tempo on movements)
10 Double Unders
2 Burpee Over Bar
3 Deadlifts
-use the changing of weights as the rest between sets
• Confirm pacing and deadlift strategy
• Reinforce quick transitions
Bench Press 5×3
Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8
Kashyyyk – FREEDOM (RX):
6 sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (275/185)
-rest 1:00 between sets-
(Scored by Time each set)
Cap: 2:00 Per Set
INDEPENDENCE:
6 sets
36 Double Unders
9 Burpee Over Bar
6 Deadlifts (225/155)
-rest 1:00 between sets-
LIBERTY:
6 sets
30 Single Unders
8 Up Downs
8 Dumbbell Deadlifts (moderate)
-rest 1:00 between sets-
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
30 Weighted Russian Twists
1:00 Side Plank (each side)
-rest 1:00 between sets-