WARM-UP -
Every minute (9:00)
Minute 1: 3 Inch Worms + 6
Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row
(build in pace)
Minute 3: 5 Seated Empty
Bar Shoulder Press (1-second
pause at the top)
STRENGTH -
10-12 minutes to establish a
Heavy Shoulder Press
WORKOUT PREP-
2 sets:
3 Bench Press (build in
weight)
1 Rope Climb (half way)
WORKOUT - The Freman
Freedom (RX’d)
18:00 AMRAP
6-4-2
Bench Press (185/110)
3-2-1
Rope Climb (Or 12-8-4
Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1
sequence for the full 18:00
(KG conv: 83/50)
MOBILITY -
1 min lacrosse ball pec smash
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)