WARM-UP -
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
30-second Row
25ft Lizard Crawl
2 Snatch Grip Push Press
(empty bar)
3 Ovehead Squats (empty
bar)
2 Zombie Climbs (Or 5 Ring
Rows)
STRENGTH -
5 sets x 2 Overhead Squats
(Build in weight or stay)
-complete one set every
2:00-
WORKOUT PREP -
2 sets:
1 Rope Climb
3 Overhead Squats
5/4 Calorie Row
WORKOUT - Sourdough
Freedom (RX’d)
3 sets (Every 7:00)
2 Rope Climbs (Or 8 Strict
Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (95/65)
12/10 Calorie Row
(KG conv: 42.5/30 OH
Squats)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Seated External
Rotations (each side)
1 Minute Ring Lat Stretch
2x 10 Reverse Leg Raises
(each side)
Extended Coaching Workout
Variation for today can be
found on the last page of this
pdf (before the graphic)