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 6
20 Rep Back Squat (weight
increased from last week)
WORKOUT PREP -
2 sets:
100m Run
2 Burpee Box Get Overs
4 Dumbbell Squats
WORKOUT - Event 1
Freedom (RX’d)
3 rounds
400m Run
20 Burpee Box Get Overs
(30/24)
40 Single Dumbbell Squats
(50/35)
(KG conv: 22.5/15 DB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Pec Stretch
1 Minute Posterior Hip Stretch