1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets:
5 Bench Press (empty bar – build across)
10 Plate toe touch (each side)
3 Box Step Up (each side)
30-sec run (easy pace)

2. Strength

1 Bench Press x 5 sets @80-90% of 1RM

*rest as needed between sets*

Box Jump:
3 High Box Jumps x 5 sets
*4-6” below max height for 1 rep

3. Workout Prep
1 set:
5 Deadlifts
3 Box Jumps
20-second Run

4. Workout: The Dance

Freedom (RX’d)

7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Meter Run in Remaining Time
-rest 1:30 between sets-

* Independence
7 sets:
1:30 AMRAP
10 Deadlifts (115/80)
5 Box Jumps (20/16)
Max Meter Run in Remaining Time
-rest 1:30 between sets-

* Liberty
7 sets:
1:30 AMRAP
10 Kettlebell Sumo Deadlifts (light)
5 Box Step ups (20/16)
Max Meter Row in Remaining Time
-rest 1:30 between sets-