Warm Up
8:00 AMRAP
30-second Machine
5 Hanging Knee Raises
5 Dynamic Squat Stretches
10 Glute Bridges
10 Deadbugs
4 Deadlifts (empty bar- build in weight, stay under 50%)
Workout Prep:
3 sets
3 Deadlifts (build in weight)
3 Push Ups
3 Toes to Bar
Rest :30
Deadlift 4×2
Every 2:30 × 4 sets
2 Deadlifts @80–82%
On the Gridiron – FREEDOM (RX)
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/125)
Push Ups
Toes to Bar
(Scored by Time)
INDEPENDENCE:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
Push Ups
Toes to Bar
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Scorpion Stretch
1:00 Foam Roll Up Wall
*Rest as needed between movements and sets.