WARM-UP -
8:00 AMRAP
30-Second Row with Legs
Only
30-Second Row with Arms
Only
30-Second Jump Rope
5 Up Downs + Seal Pose
WORKOUT PREP-
1 set:
20-second Row (at workout
pace)
3 Burpees
10 Double Unders
WORKOUT - The Ghost
Freedom (RX’d)
“The GHOST”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
-Rest 1:00 between rounds-
MAYHEM MINI-PUMP – Arms
and Shoulders
4 Rounds
12 Leaning Lateral Raise @
moderate weight – maintain
quality
10 Single Arm DB Skull
Crusher @ moderate weight –
maintain quality
-Rest 1 min between rounds-
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)