Thursday 01.11.24

Warmup

Movement Prep/Activation
2 sets:
10 Banded Fire Hydrants (each)
10 Banded Glute Bridges
-into-
8 min AMRAP
45-second Machine
10 Alternating V-Ups
5 Deadlifts (empty-build across sets)

Strength

Deadlift

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Little Havana

Workout Prep
2 sets:
10ft Sandbag Carry (build-in weight)
5 Abmat Sit ups

Freedom (RX’d)
50-40-30-20-10
Abmat Sit ups
100ft Bear Hug Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s)

Independence
50-40-30-20-10
Abmat Sit ups
100ft Bear Hug Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s)

Liberty
30-25-20-15-10
Abmat Sit ups
100ft Farmer Carry (light)

*Target time: 9-11 minutes
**Time cap: 15 minutes