WARM-UP -
2 sets:
1:00 Machine
10 Banded Shoulder Press
-into-
2 sets:
10 Russian Kettlebell Swings
(light)
5 Shoulder Press (empty bar)
10 Dynamic Squat Stretches
30-second Crossover Single
Practice
STRENGTH -
Shoulder Press:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-
90% through the 3 singles)
WORKOUT PREP -
2 sets:
5 Kettlebell Swings (build in
weight)
5 Wall Balls
5 Crossover Singles
WORKOUT - Urals
Freedom (RX’d)
5 Rounds
21 Kettlebell Swings (53/35)
21 Wall Balls (20/14)
42 Crossover Single Unders
(KG conv: 24/16 KB, 9/6 WB)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)