WARM-UP -
8:00 AMRAP
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts
(each)
5 Single Arm Dumbbell
Thrusters (each)
STRENGTH -
Deadlift: Build to a 1RM in 5-6
working sets (12:00-15:00)
Post: 3 sets of 6–8 Dumbbell
Z-Press
** If you found a Deadlift 1RM
at the end of our last strength
cycle, instead perform:
3-4 sets of 3 reps @ 80-85%
WORKOUT PREP-
3 sets:
3 Thrusters (build in weight)
1 Rope Climb (halfway)
10ft Overhead Walking Lunge
(build in weigh.
WORKOUT - Atlas
Freedom (RX’d)
9-15-21
Thrusters (95/65)
3 Rope Climbs (15ft) after
each set (or 9 Strict Pull Ups)
-into-
100ft Overhead Walking
Lunge (95/65)
(KG conv: 42.5/30)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 30 Second Pigeon Stretch
Drops
1 Minute Barbell Forearm