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 10
20 Rep Back Squat (weight
increased from last week)
WORKOUT PREP -
2 sets:
2x50ft Shuttle Run
4 GHDs
WORKOUT - Pendleton
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 GHDs after each set (Or
12 V-Ups)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Minute Pec Stretch
10x 5 Seconds Cobra