2:00 Row
-into-
8:00 AMRAP
30-second Jump Rope
10 Alternating V-Ups
10 Roll and Reach
10 Walking Lunge Steps
WORKOUT PREP -
1 set:
30-second Row (at workout
pace)
10 Single Unders
5 Strict Sit Ups
10 Double Unders
5 V-Ups
5 Crossover Singles
5 Sit Ups
WORKOUT Glendalough
Freedom (RX’d)
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups
ACCESSORY -
Accumulate 4 minutes of
a sandbag front hold at a
challenging weight
-rest as needed between
breaks-
* If sandbags are unavailable,
substitute double kettlebell/
dumbbell front rack hold.
* Athletes can partner up
and perform an 8 min hold,
switching as desired. Try to
even out total hold times
between athletes.
* Score is total weight held
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Posterior Shoulder
Smash (each arm)
2x 10 Seated External
Rotations (each arm)
4x 5 Quad Foam Rolling
(each leg)