Warm Up
10:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 Glute Bridges
10 Deadbugs
5 Tempo Banded Good Mornings (3-second down, stand)
5:00–10:00
3 Rounds
3 Lunge Matrix (each)
5 Empty Bar Deadlifts
5 Hand Release Push Ups
Workout Prep:
2 sets
5 Deadlifts (build in weight)
3 Push Ups
• Use the adding of weight as rest between sets.
Pause Deadlifts (mid-shin for 2-3 seconds) 5×3
Every 2:00 x 5 sets
3 Pause Deadlifts (mid-shin for 2-3 seconds) @ 60–65%
Lumen Field – FREEDOM (RX):
5 rounds
10 Deadlift (275/185)
20 Push Ups
(Scored by Time)
TIME CAP 14:00
INDEPENDENCE:
5 rounds
10 Deadlift (225/155)
15 Push Ups
LIBERTY:
5 rounds
10 Dumbbell Deadlift (moderate)
15 Plate Floor Press (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch](https://youtu.be/nS1xJ_ymEuU)
1:00 [Barbell Forearm Stretch](https://www.youtube.com/watch?v=EmYfkpSLQyA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=2)
*Rest as needed between sides, movements and sets.