1. Movement Prep/Activation 2 sets: 10 Banded Fire hydrants (each) 10 Banded Squats 20 Line Hops -into- 6:00 Amrap 1x50ft Shuttle Run 5 Deadlifts (empty bar) 5 Front Squats 10 Hollow Rocks 10 Roll and Reach
2. Strength Prep 5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes *
3. Workout Prep 2 sets: 1x50ft Shuttle Run 2 Front Squats (build in weight)
Strength/Accessory
Deadlift (Weight)
Deadlift 5x3
5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes *
Workout
Workout (5 Rounds for reps)
Pour Some Sugar on Me
Freedom (RX'd) 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (135/95) (KG conv: 61/43) * Each shutle run rep = 25ft down, 25ft back (50ft total)
Independence 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (115/80) (KG conv: 52/36)
Liberty 5 Sets (1 set every 2:30) 6x50ft Shuttle Runs 12 Dumbbell Front Squats (light)
Target time each set: sub 1:30
Time cap each set: 2 minutes
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose