05/06 – Rocky Mountains 

Hip Halo -woop woop

-into- 

3 sets: 

• 5 Deadlifts (empty bar) 
• 5 Tempo Front Squats (empty bar) 3down 1up
• 3x15m Shuttle Run 

5 Inch Worms 

STRENGTH – 

Front Squat: 

• Heavy 3 Rep 
• Heavy 2 Rep 
• 3 Heavy Singles (Build to 85- 90% ) 

WORKOUT PREP – 

3 sets: 

• 3 Deadlifts (build in weight) 
• 1x30m Shuttle Run 
• 1 Wall Walk 

WORKOUT – Rocky Mountains 

Freedom (RX’d) for time

15-10-5 

• Deadlift (102/70) 
• Shuttle Run (15m) 

-into- 

• 15 Wall Walks 

-into- 

5-10-15 

• Deadlift (102/70 
• Shuttle Run (15m) 

Set runs at 7.5

MOBILITY – 

• 1 min Calf Smash (each) 
• 1 min Foam roll Hamstrings 
• 1 min Barbell quad smash (each side)