21/08 – Lewis Hamilton

WARM-UP
2:00 Machine

-into-
8:00 AMRAP

10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
5 Deadlifts (empty bar – build across sets)
5 Half Kneeling Single Arm Dumbbell Press (each)

STRENGTH

Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%

WORKOUT PREP

2 sets:
15m Odd Object Carry (build in weight)

2 Rounds
5 Dumbbell Push Press (build in weight)
7.5m Dumbbell Front Rack Walking Lunge (build in weight)

WORKOUT – Lewis Hamilton

Freedom (RX’d)
95m Odd Object Carry (45KG/32KG) – 6 Lengths of Gym + 5m

-into-
5 Rounds

10 Dumbbell Push Press (2 x 22.5/2 x 15)
15m Dumbbell Front Rack Walking Lunge (2 x 22.5/2 x 15)

-into-
95m Odd Object Carry (45KG/32KG) – 6 Lengths of Gym + 5m

* Use an object with a total weight around 45KG/32KG.
Variety of options include dumbbells, kettlebells, barbells, sandbag/sandball, or anything else you can find.

COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min QL Stretch
1 Min Couch Stretch
2 x 45 Second Ring Tricep Stretch