Warm Up
Movement Prep/Activation:
Hip Halo Warm Up
-into-
7:00 AMRAP
10 Cossack Squats
3 Tempo Back Squats (empty bar, build up to 50%)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
Workout Prep:
3 sets
4 Thrusters (build in weight)
4 Pull Ups
Rest :45
*Get the heart rate up before going into this workout
Scoring:
Back Squat 5×4
Every 2:30 × 5
4 Back Squats @ 70%
Scoring:
Fran
**FREEDOM (RX)**
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
(Scored by Time)
(KG conv: 42.5/30)
Scoring:
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Foam Roll (each side)
1:00 Couch Stretch (each leg)