WARM-UP -
2:00 Jump Rope
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
8 Skater Jumps
STRENGTH -
6 sets
3 Deadlifts @78% + 4
Bounding Jumps
-complete 1 set every 1:30-
2:00-
WORKOUT PREP -
2 sets:
2 Deadlifts
2 Hang Power Cleans
2 Front Squats
2 Shoulder to Overhead
-build in weight)
WORKOUT - Blofeld
Freedom (RX’d)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Shoulder to Overhead
(95/65)
(KG conv: 42.5/30 barbell)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
15x Bootstrappers
1 Minute Forearm Smash
1 Minute Couch Stretch