WARM-UP -
2:00 Bike
-into-
Hip Halo
-into-
7:00 AMRAP
6 Deadbugs
3 Inch Worms
3 Muscle Cleans
3 Back Squats
3 Squat Cleans
STRENGTH -
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WORKOUT PREP -
3 sets:
5/4 Calorie Bike
2 Power Cleans
1 Front Squat
1 Squat Clean
-At the top of the second
power clean go into the front
squat, drop the bar and reset
to complete the squat clean.
Build in weight.
WORKOUT - Fort Worth,
Texas
Freedom (RX’d)
30/24 Calorie Air Bike
20 Power Cleans (155/105)
30/24 Calorie Air Bike
15 Front Squats (155/105)
30/24 Calorie Air Bike
10 Squat Cleans (155/105)
(KG conv: 70/47.5)
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Reverse Leg Raises
(each side)
20x 90/90 Rotations
2x 1 Min Calf Pumps