WARM-UP -
2:00 Jump Rope
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
10 Skater Jumps
STRENGTH -
2 sets
1 Deadlift @95% + 4
Bounding Jumps
-complete 1 set every 1:30-
2:00-
WORKOUT PREP -
2 sets:
10ft Dumbbell Walking Lunge
(build in weight)
2 Burpee Box Get Overs
(build in height)
WORKOUT - The
Unknowable
Freedom (RX’d)
5 Rounds
50ft Dumbbell Walking
Lunge (50s/35s)
6 Burpee Box Get Overs
(48/40) (Or 10 Burpee Box
Get Overs (30/24)
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
15x Bootstrappers
1 Minute Barbell Forearm
Stretch
20x Scorpion Kicks (each
side)