Friday

8:00 AMRAP
30-second Machine
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Pike Push Ups
5 Dumbbell Suitcase Deadlifts
(each)
STRENGTH -
Deadlift (Wave 4):
Tempo Deadlift 4s down –
5-3-1, 5-3-1 @ 70–80–85%)
Post: 3 Sets of 12 Dumbbell
Floor Press

WORKOUT PREP-
3 sets:

2 Box Jump Overs
2 Deadlifts
2 Strict Handstand Push Ups
WORKOUT - 12th Man
Freedom (RX’d)
2:00 AMRAP
12 Box Jump Overs (30/24)
8 Deadlifts (225/155)
Max Strict Handstand Push
Ups
-rest 1:00 between-
* Repeat until 50 Strict
Handstand Push Ups are
accumulated
(KG conv: 102.5/70 DL)
Time cap: 16 minutes (5.5
rounds)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
15x Bootstrappers
4x 5 Quad Foam Rolling
(each leg)
1 Minute Cat Cow