WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
3 sets:
1:00 Machine
6 Alternating Dumbbell
Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)
WORKOUT PREP-
2 sets:
4 Dumbbell Bench Press
(build-in weight)
4 Ring Rows
4 GHD’s (Or V-Ups)
WORKOUT - Cookeville
Slice -
Freedom (RX’d)
3 rounds
30 Dumbbell Bench Press
(50s/35s) (Or Deficit Push
Ups)
30 Ring Rows (or Bent Over
Dumbbell Rows)
30 GHD’s (Or V-Ups)
(KG conv: 22.5s/15s)
ACCESSORY -
Front Racked Barbell Box
Step-Ups
4 sets: 10 reps (each side)
– RPE 7
Weighted Hip Thrust
4 sets of 10 reps @ – RPE
6/10
*Rest 1:00-1:30 b/t sets
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each