WARM-UP -
8:00 AMRAP
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts
(each)
3 Kip Swings + 2 Pull Ups
STRENGTH -
Deadlift (Wave 1):
Deficit Deadlift (2-3in)
2 sets:
3 @70%
2 @80%
1 @85%
Post: 3 sets of 10 Incline
Dumbbell Bench Press (or 10
Landmine Presses)
WORKOUT PREP -
2 sets:
4/3 Calorie Air Bike
2 Toes to Bar
2 Pull Ups
2 Chest to Bar
WORKOUT - Ignition Point
Freedom (RX’d)
12:00 AMRAP
12/10 Calorie Air Bike
5 Toes to Bar
4 Pull Ups
3 Chest to Bar
ALTERNATIVE HERO
WORKOUT OPTION -
**DANIEL**
For time:
50 Pull-ups
400-meter Run
21 Thrusters (95/65)
800-meter Run
21 Thrusters (95/65)
400-meter Run
50 Pull-ups
** Do not perform the incline
bench if using this option.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
1 Minute Barbell Forearm
Stretch
NOTE: The post-strength
accessory work is optional.