WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Air Bike
5 Up Downs
5 PVC Strict Press
5 PVC Front Squats
10 Back Rack Lunges (PVC/
empty bar)
10 Alternating V-ups (each
side)
STRENGTH -
3 sets
12 Back Rack Lunges (per
leg), build across sets based
on feel
WORKOUT PREP-
2 sets:
2 Burpee over Bar
5 Thrusters (focus on
breathing)
WORKOUT - Mac & Cheese
Freedom (RX’d)
25 Burpee over Bar
75 Thrusters (45/35)
25 Burpee over Bar
(KG conv: 20/15)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1-2 Minute Squat Rack Pec
Minor
2x 10 Shoulder Extension
Bridges
2 Minute Bench Stretch for