WARM-UP -
8:00 AMRAP
5 Dynamic Squat Stretches
5 Wall Balls (light)
10 Box Step Ups
5 GHDs (or V-Ups)
10 Ring Rows
WORKOUT PREP -
2 sets:
5 Wall Balls
3 Box Jumps
5 GHD’s
1 Rope Climb (half way)
WORKOUT - Protector -
Firefighters
Freedom (RX’d)
For time:
30 Wall Ball (20/14)
50 Box Jump overs (24/20)
30 Wall Ball (20/14)
50 GHD Sit Ups (Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs
(Or 30 Elevated Ring Rows)
(KG conv: 9/6 WB)
STRICT PULL-UPS: WEEK 2
Freedom:
3 rounds of:
20 Scap Pulls [Hanging
Shrugs] into 20-second Dead
Hang
Followed by 5 Strict or Box
Assist pull-ups
–rest 90 seconds between
sets–
Independence:
3 rounds of:
10 Scap Pulls [Hanging
Shrugs] into 10-second Dead
Hang
Followed by 3-5 Strict or Box
Assist Pull Ups
–rest 90 seconds between
sets–
Liberty:
3 rounds of:
10 Scap Pulls [Hanging
Shrugs] into 5-second Dead
Hang
Followed by 2 Box Assist
pull-ups
–rest 90 seconds between
sets–
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Min Calf Foam Rolling
20 Scorpion Kicks (each side)
2x 8 Bretzel