WARM-UP -
Hip Halo Warm-up
-into-
3 sets:
30-second Assault Bike
5 11⁄4 Squats (empty bar)
5 Scap pull-ups
5 Supinated Ring Rows
10 Alternating V-Ups
STRENGTH -
Front Squat:
5 sets of 2 Pause Front
Squats @70% of 1RM
Weighted Strict Chin Up
(Supinated)
5 sets of 3 Strict Weighted
Chin-ups @65% of 1RM
* Rest as needed between
sets *
WORKOUT PREP -
2 sets:
50m Run
5 Toes to Bar
5 Abmat Sit Ups
WORKOUT - Papa John’s
-
Freedom (RX’d)
3 rounds
400m Run
20 Toes to Bar
20 Sit Ups
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose