WARM-UP -
Banded 7’s
-into-
8:00 AMRAP
10 V-Ups
10 Supinated Ring Rows
10 Single Arm Dumbbell
Bench (each)
30-second Ski (Or Row)
WORKOUT PREP -
2 sets:
3 Strict Chin Ups
4 Dumbbell Bench (build in
weight)
5/4 Calorie Ski (build-in
pace)
WORKOUT - Cruller
Freedom (RX’d)
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Ski (or Row) in
Remaining Time
-rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
CORE WORK
3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof
Press (each side)
*Rest 2:00 b/t sets
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Min Ring Lat Stretch
2 Min Pec Stretch