WARM-UP -
2 sets
10 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
30-second Jump Rope
10 Alternating V-Ups
5 Back Squats (build across
sets)
5 Single Arm Dumbbell
Bench Press (each)
STRENGTH -
Build up to a Heavy Back
Squat
12-15 minutes
WORKOUT PREP -
2 sets
10 Double Unders
5 Bench Press (build in
weight)
WORKOUT - “Grateful.
Thankful. Blessed”
Freedom (RX’d)
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press (155/95)
(KG conv: 70/42.5 BP)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Forearm Smash