Warm Up
3 Rounds
45-second Easy Row
8 Glute Bridges
8 Box Step Ups
4 Up Downs
15-second Knee Plank
Workout Prep:
2 Sets
3 Deadlifts @ workout load
2 Burpee Box Jump Overs
-rest :30 between sets
Deadlift 3×3
Every 2:00 × 3 sets
3 Deadlifts @65%
For Real Life! – FREEDOM (RX):
15-12-9-6-3
Deadlift (185/125)
Burpee Box Jump Overs (24/20)
(Score by Time)
INDEPENDENCE:
15-12-9-6-3
Deadlift (155/105)
Burpee Box Jump Overs (20/16)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2 Sets
1:00 Seal Stretch
1:00 Shoo the Cat
*Rest as needed between sides, movements and sets.