WARM-UP -
Hip Halo + Banded 7s
-into-
8:00 AMRAP
5 Up Downs
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Ring Rows
5 Kip Swings
WORKOUT PREP-
3 sets:
2 Bar Facing Burpees
2 Thrusters (build in weight)
4 Pull Ups
WORKOUT - Chips and Salsa
Freedom (RX’d)
3 sets:
12 Bar Facing Burpees
12 Thrusters (95/65)
24 Pull Ups
12 Thrusters (95/65)
12 Bar Facing Burpees
-rest 3:00 between sets-
(KG conv: 42.5/30)
ACCESSORY:
Accumulate 4 minutes of a
farmer hold at a challenging
weight
-rest as needed between
breaks-
* Athletes can partner up
and perform an 8 min hold,
switching as desired. Try to
even out total hold times
between athletes.
* Score is total weight held
COOL DOWN/MOBILITY -
1 Minute Posterior Shoulder
Smash
1 Minute Band Wrist
Mobilization
4x 5 Quad Foam Rolling
(each leg)