WARM-UP -
Hinshaw Warm Up
WORKOUT - Mr. Tortilla
Freedom (RX’d)
6 Sets
400m Run with Decreasing
Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest

 WARM-UP -
8:00 AMRAP
10 Heel Toe Rocks
4 Up Downs + Jump Over
10 Overhead Walking Lunge
steps (PVC)
5 World’s Greatest Stretch
(each side)
3 Deadlifts (Empty Bar- Build
across across)
STRENGTH -
Deadlift:

Coach's Choice 

WARM-UP -
2 sets:
10 Pass Throughs
10 Dynamic Squat Stretches

-into-
8:00 AMRAP

WARM-UP -
Banded 7s

-into-
8:00 AMRAP

WARM-UP -
8:00 AMRAP
30 Single Unders
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Kip Swings
3 Back Squats (3-second
pause w/ empty bar)
STRENGTH -
Back Squat (Wave 5)

WARM-UP -
2:00 Machine

-into-
8:00 AMRAP

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)

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 4):
Tempo Deadlift 4s down –