WARM UP
3:00 Easy Row, Bike or Jog
2 ROUNDS
10 Empty Bar Good Mornings
10 Hip Extensions or Superman Rocks
10 Slow Sit Ups
5 Inchworm + Push Up
20 Lateral Line Hops
2 ROUNDS
5 Deadlifts (empty bar, building)
5 Lateral Burpee Over Bar
5 GHDs/V-ups/Sit-ups at your chosen level
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 – 3 Deadlifts (Increasing Weight)
MIN 2 – :45 Pacing Burpees or Up-Downs
MIN 3 – :45 Plank
* Deadlifts: Start moderate/mod-heavy and build to workout weight
* Burpees/Up-Downs: Flow with either movement for :45
FREEDOM (RX)
EVERY 3:30 (5 SETS)
7 Deadlifts (315/205)
14 Lateral Burpee Over Bar
21 GHDs
(Score is Slowest Set)
INDEPENDENCE
EVERY 3:30 (5 SETS)
6 Deadlifts (275/185)
12 Lateral Burpee Over Bar
18 GHDs (or 21 V-Ups)
(Score is Slowest Set)
LIBERTY
EVERY 3:30 (5 SETS)
9 Deadlifts (Moderate)
12 Up Downs
15 Sit Ups
(Score is Slowest Set)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Active Cobra to Downward Dog
1:00 Bottom of the Squat Hold