WARM-UP -
Banded 7’s + Hip Halo
-into-
8:00 Amrap
30-second Row
5 Deadlifts (empty bar - build
across sets)
5 Single Arm Dumbbell
Bench (each)
5 Push Ups
STRENGTH -
5 Deadlifts Every 2:00 x 5
sets (@70% of 1RM)
WORKOUT PREP -
2 sets:
5/4 Calorie Row
5 Bench Press (build in
weight)
5 Push Ups
WORKOUT - Coach Beard
Freedom (RX’d)
4 sets, with a new set
starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as
score 1 and all push up reps
as score 2
(KG conv: 52/36)
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each