12/16/2024

Deficit Deadlift

3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit
- Complete a set every 2:00-
- The Lunge accessory work should be started 2 min after the last set

Dumbbell Walk Through Lunges

4 sets
8 Dumbbell Walk Through Lunge (left)
8 Dumbbell Walk Through Lunge (right)
*Use light-moderate weight
-rest 1-2 minutes between sets-

* Hold DBs in any fashion. Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.

Joy

Affiliate Compete (RX+)

10 Rounds

15 GHD’s (Or V-Ups)

5 Wall Walks

Freedom (RX'd)
10 Rounds
10 GHDs (Or V-Ups)
3 Wall Walks

Independence
10 Rounds
10 GHDs to Parallel (Or V-Ups)
2 Wall Walks

Liberty
10 Rounds
10 Sit Ups
3 Inch worms

• Target time: 9-11 minutes

• Time cap: 15 minutes