WARM-UP -
8 min AMRAP
50m Jog
5 Up-Downs
5 Downward Dog to Upward
Dog
STRENGTH -
3 Shoulder Press x 6 sets
(80-85%)
-Complete a set every 2:00-
WORKOUT PREP-
1 set:
50m Run (with weight)
3 Burpees
WORKOUT - “Red Wings”
Freedom (RX’d)
19:00 AMRAP
Run 400 meters with a
sandbag (or odd object)
19 Burpees
* There is no set weight
for the carry. Something
in the 25-45 pound range
is recommended. Use a
sandbag, wall ball, dball,
plate, or any odd object.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
20 Shoo the Cat
1 Min Calf and Big Toe Stretch
2x :30 Foam Roller Hip
Internal Rotations