Warm Up
Movement Prep/Activation:
10:00 AMRAP
30-second Machine
10 Beat Swings
5 Hanging Knee Raises
5 empty bar Deadlifts (build in weight, stay under 50%)
4 PVC Front Squats
3 PVC Overhead Squats
4 Up Downs
Workout Prep:
3 Sets:
Set 1:
3 Toes to Bar
3 Back Squats
2 Burpees
-Rest :45-
Set 2:
2 Toes to Bar
2 Front Squats
2 Burpee to Bar
-Rest :45-
Set 3:
2 Toes to Bar
2 Overhead Squats
2 Bar Facing Burpees
Deadlift 4×5
Every 2:30 × 4 sets
5 Deadlifts @ 65%
FREEDOM (RX)
30 Toes to Bar
30 Back Squats (95/65)
30 Burpees
-Rest 1:00-
20 Toes to Bar
20 Front Squats (115/80)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (135/95)
10 Bar Facing Burpees
(Scored by Total Time)
INDEPENDENCE
25 Toes to Bar
30 Back Squats (75/55)
30 Burpees
-Rest 1:00-
15 Toes to Bar
20 Front Squats (95/65)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (115/80)
10 Bar Facing Burpees
(Scored by Total Time)