WARM-UP -
8:00 AMRAP
15 Glute Bridges
10 Banded Good Mornings
6 Box Step Ups (building)
10 V-Ups
WORKOUT PREP -
2 sets:
2 Single Dumbbell Box Step
Ups
3 GHDs
WORKOUT - Impala
Freedom (RX’d)
WARM-UP -
2:00 Jog
-into-
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
2 sets: (empty bar)
WARM-UP -
Banded 7s
into
8:00 AMRAP
30 seconds Jump Rope
5 Half Kneeling Single Arm
Dumbbell Press (each)
10 Walking Lunge Steps
1 Zombie Rope Climb (Or 8
Ring Rows)
WORKOUT PREP -
2 sets:
WARM-UP -
2:00 Machine
-into-
2x50ft Shuttle Run
10 Walking Lunge Arms
Extended Overhead
10 Deadbugs
5 Roll and Reach
5 Single Arm Dumbbell
Snatch (each)
WORKOUT PREP-
2 sets:
WARM-UP -
Burgener Warm Up + Skill
Transfer:
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Clean + 3x
WARM-UP -
10:00 AMRAP
1:00 Air Bike (:30 easy, :20
mod, :10 hard)
5 Dynamic Squat Stretches
3 Inchworms
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
WORKOUT PREP -
2 sets:
WARM-UP -
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
3 Deadlifts (empty bar - build
across sets)
5 Low Box Jumps
STRENGTH -
5 sets
3 Deadlift (75-80%)
-complete a set every 2:00-
WARM-UP -
8:00 AMRAP
30-second Row
30-second Jump Rope
10 Banded Pass Throughs
3 Shoulder Press (empty bar
- build across sets)
10 Alternating V-Ups
STRENGTH -
5 sets
3 Shoulder Press (75-80%)