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 8
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 - Dazed and
Confused
Freedom (RX’d)
20:00 AMRAP
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
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
Extended Coaching Workout
Variation:
Freedom (RX’d)
15:00 AMRAP
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats