<p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />30 sec single unders<br />10 Heel Toe Rocks<br />50m Jog<br />50m Acceleration Run<br />5 Deadlifts (empty bar – build across)<br />5 Hand Release Pushups<br /><br />2. Workout Prep<br />2 sets:<br />5 Deadlifts<br />3 Push Ups<br />50m Run<br />*Build in pace and practice fast transitions*</p>

<p><strong>Ghost Pepper</strong></p><p> </p><p>Freedom (RX’d)<br />10 sets:<br />10 Deadlifts (135/95)<br />10 Push ups<br />100m Sprint (Or 8x25ft Shuttle Run)<br />-Rest 2 minutes between sets-<br />(KG conv: 61/43)</p><p><br />Independence<br />10 sets:<br />10 Deadlifts (115/80)<br />10 Push ups<br />100m Sprint (Or 8x25ft Shuttle Run)<br />-Rest 2 minutes between sets-<br />(KG conv: 52/36)</p><p><br />Liberty<br />10 sets:<br />10 Kettlebell Sumo Deadlifts (light)<br />10 Bar Push Ups<br />50m Sprint (Or 4x25ft Shuttle Run)<br />-Rest 2 minutes between sets-<br /> </p><ul><li>Target time each set: sub 1:15</li><li>Time cap each set: 2 minutes</li></ul>

<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>