WARM-UP -
10:00 AMRAP
1:00 Row
10 Cossack Squats
10 Bird Dogs
5 Back Squats (empty bar)
STRENGTH -
Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
WORKOUT PREP-
2 sets:
20-second Calorie Row
5 Wall Balls
WORKOUT - Max Verstappen
Freedom (RX’d)
Every 1:00 (14:00)
Min 1: 40-seconds Max
Calorie Row
Min 2: 40-seconds Max Wall
Balls (20/14)
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
4x 5 Quad Foam Rolling
(each leg)
2x 15 Side Lying Rotations
(each side)
2x 1 Min Calf Pumps