WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
5 Tuck Jumps
STRENGTH -
5 sets of:
5 Deadlifts @ 75% followed
by 3 Broad Jumps
- Complete 1 set every 1:30-
2:00-
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (each)
2 Synchro Burpee to Bar
WORKOUT - Beast-Man
Freedom (RX’d)
Teams of 2
4 Rounds
40/32 Calorie Air Bike
20 Synchro Burpee to Bar
(6in)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf & Big Toe
Stretch
20x 90/90 Rotations