WARM-UP -
Banded 7s
-into-
8:00 AMRAP
10 Alternating V-Ups
3 Bench Press (Slow and
controlled, empty bar)
5 Ring Rows
10 Single Arm Dumbbell
Upright Row (each)
STRENGTH -
8 sets
2 Tempo Bench Press (70-
80%)
Tempo = 3 sec down/no
pause/1 sec up/no pause
(3010)
-rest 60-90 seconds between
sets-
WORKOUT PREP -
2 sets:
5 Dumbbell Bench Press
(build in weight)
5 Ring Rows
5 V-Ups
WORKOUT Bison
Freedom (RX’d)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press
(50s/35s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight
Bar Rows)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press
(50s/35s)
Ring Rows (Or Bodyweight
Bar Rows)
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minutes Bench Stretch for
Lats
20x Shoo the Cat
4x 5 Quad Foam Rolling