WARM UP

400m Easy Jog (800m Route Review)

Then Into…
2 ROUNDS
10 Glute Bridges
10 Dead Bugs
10 Banded Good Mornings
20m A-Skips

Then Into… (Empty Barbell)
1 ROUND
5 Romanian Deadlifts
5 Deadlifts

Then Into…
5 Kip Swings
3 Toes to Bar (or your level’s variation)

Deadlift 1×8

3 SETS
8 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

WORKOUT

FREEDOM (RX)
3 ROUNDS FOR TIME
800m Run
15 Deadlifts (225/155)
15 Toes to Bar
(Score is Time)
KG: 102.5/70

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
800m Run
15 Deadlifts (185/125)
15 Toes to Bar
(Score is Time)
KG: 85/57.5

LIBERTY (Beginner)
3 ROUNDS FOR TIME
600m Run
12 Deadlifts (Mod)
12 Hanging Knee Raise
(Score is Time)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Pose (each)
1:00 Banded Shoulder Distraction (each)
1:00 Calf Stretch Against the Wall (each)
(No Measure)

OPTIONAL ACCESSORY

3-4 SETS
30 Banded Bicep Curls
30 Banded Tricep Extensions
-Rest 1:00 b/t Sets-
(No Measure)