Warm Up
7:00 Running + Posterior Flow
0:00–2:00 Easy Jog
2:00–6:00
2 Rounds
10 Roll and Reach
10 Glute Bridges
10 Deadbugs
10 Banded Good Mornings
6:00–10:00 →
200m Moderate Run
4 Deadlifts (light)
4 Push-Ups
Workout Prep:
2 sets
100m Run (Build up to workout pace)
2 Deadlifts @workout weight
-rest 30 seconds between sets-
Summer Sunsets – FREEDOM (RX):
5 SETS
400m Run
8 Deadlifts (315/205)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
TIME CAP: 3:00
INDEPENDENCE:
5 SETS
400m Run
8 Deadlifts (275/185)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
LIBERTY:
5 SETS
200m Run
10 Deadlifts (light)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
Accessory
3-4 SETS (Post Workout)
10 Strict Pull Ups
-rest 1:00-1:30 between sets-
-into-
8 SETS
Tabata Bent Over Plate Row
(Scored by Completion)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Foam Roll Up Wall](https://www.youtube.com/watch?v=TKRENSqyvKk)
1:00 [Open Book](https://www.youtube.com/watch?v=wU7z8832Uic)
*Rest as needed between sides, movements and sets.