WARM-UP -
8:00 AMRAP
30-second Machine
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Pike Push Ups
5 Dumbbell Suitcase
Deadlifts (each)
STRENGTH -
Deadlift (Wave 5)
Deficit Deadlift 3-2-1, 3-2-1 @
78-88-93%
Post: 3 sets of 10 Dumbbell
Seesaw Press
WORKOUT PREP -
2 sets:
10-second Air Bike
3 Dumbbell Deadlifts
10ft Dumbbell Farmer Carry
WORKOUT - Brasstown Bald
Freedom (RX’d)
5 Rounds
15/12 Calorie Air Bike
12 Dumbbell Deadlifts
(50s/35s)
100ft Dumbbell Farmer Carry
(50s/35s)
(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.)
4x 5 Quad Foam Rolling
(each leg)
1 Minute Cat Cow