Warm Up
9:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretches
5 PVC Front Rack Lunges
5:00–9:00
3 Rounds
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
100m Moderate Row
Workout Prep:
1 set
100m Row
2 Front Squats @ Workout Weight
• Remember, the squat clean counts as one front squat.
Squat Clean + Front Squat 5×2
10:00 EMOM
MIN 1 – 1 Squat Clean + 1 Front Squat (building)
MIN 2 – :30 Row (moderate)
(Score is Weight)
I Believe You Have My Stapler! – FREEDOM (RX):
FOR TIME
10-8-6-4-2
Front Squats (185/125)
500m/450m Row after every set
(Score is Time)
Barbell comes from the floor
TIME CAP: 20:00
INDEPENDENCE:
FOR TIME
10-8-6-4-2
Front Squats (155/105)
500m/450m Row after every set
Barbell comes from the floor
LIBERTY:
FOR TIME
10-8-6-4-2
Dumbbell Front Squats (light-moderate)
300m/250m Row after every set
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch](https://youtu.be/nS1xJ_ymEuU)
1:00 Calf Smash
*Rest as needed between sides, movements and sets.