WARM-UP -
10:00 AMRAP
30-second Jump Rope
30-second Run
5 Kip Swings
5 Hanging Knee Raises
5 Worlds Greatest Stretch
(each)
WORKOUT PREP -
3 sets:
50m Run (build in pace)
3 Toes to Bar
3 Dumbbell Front Squats
(build in weight)
4 Front Rack Dumbbell
Walking Lunge Steps (build
in weight)
WORKOUT - Granite City
Freedom (RX’d)
Every 8:00 (4 sets)
300m Run
15 Toes to Bar
15 Dumbbell Front Squats
(35s/25s)
25ft Front Rack Dumbbell
Walking Lunge (35s/25s)
300m Run
(KG conv: 15/10 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Barbell Forearm
Stretch
20x 90/90 Rotations
4x 5 Quad Foam Rolling
(each leg)