1. Movement Prep/Activation and Increasing Heart Rate*
8 min amrap:
:30 sec Row
3 Dumbbell Burpee Deadlifts
3 Double Hang Snatches
5 Bird Dogs
5 Deadbugs

2. Workout Prep
1 set:
5/4 Calorie Row
2 Devils Press

3. Workout: What I See

Freedom (RX’d)

27-21-15-9
Calorie Row
Devil’s Press (35s/20s)

4. Accessory:

Hamstring Ring Curls: 4×10

Weighted Hip Thrust: 4×10

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body