WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Row
10 Single Dumbbell High Pulls
(each)
5 Bench Press (empty bar-
build across sets)
10 Deadbugs
STRENGTH -
Week 2
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out Set (50% of weight
above)
WORKOUT PREP -
2 sets:
5/4 Calorie Row (build in
pace)
3 Dumbbell Bench press
(build in weight)
WORKOUT Agent Honeydew
Freedom (RX’d)
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press
(35s/25s)
(KG conv: 15/10 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
45 Second Supine Twists
1 Minute Posterior Shoulder
Smash
1 Minute Ring Tricep Stretch