WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
STRENGTH -
Week 9
20 Rep Back Squat (weight
increased from last week)
WORKOUT PREP -
2 sets:
50m Run
2 Pull Ups
3 Push Ups
4 Air Squats
WORKOUT - Lincoln
Freedom (RX’d)
Teams of 2
18:00 AMRAP
Partner 1: 100m Medball Run
(20/14)
Partner 2:
AMRAP
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
-Switch when the run is
complete. Continue from
where your partner left off on
the AMRAP. Score is Rounds
+ Reps of the AMRAP.
(KG conv: 9/6 Medball)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
1 Minute Dorsiflexion Matrix
20x 90/90 Rotations