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
3 Deadlifts @80%
3 Broad Jumps
WORKOUT PREP -
2 sets:
100m Run
5/4 Calorie Row
-build in pace-
WORKOUT - Carolina Hogs
Freedom (RX’d)
4 Rounds
400m Run
40/32 Calorie Row
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix
15x Bootstrappers