Warm Up
8:00 AMRAP
30-second Machine
8 Box Step Ups
5 Dynamic Squat Stretches
10 Glute Bridges
10 Deadbugs
4 Deadlifts (empty bar- build in weight, stay under 50%)
Workout Prep:
2 Set
5 Wall Balls
2 Box Jump Overs
Rest :45
Deadlift 4×3
Every 2:00 × 4 sets
3 Deadlifts @ 75%
Engine Company – FREEDOM (RX)
4 Sets:
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
10 Wall Balls (20/14)
5 Box Jump Overs (24/20)
-rest 2:00 between sets-
(Scored by Time)
INDEPENDENCE:
4 Sets:
20 Wall Balls (14/10)
10 Box Jump Overs (20/16)
10 Wall Balls (14/10)
5 Box Jump Overs (20/16)
-rest 2:00 between sets-
COOL DOWN
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Couch Stretch (each side)
1:00 Elevated Standing Hamstring Stretch
*Rest as needed between each leg and movements.