WARM-UP -
Banded 7s
-into-
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm
Renegade Rows (each)
5 Bench Press (empty bar-
build across sets)
10 Deadbugs
STRENGTH -
Week 5
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out Set (50% of weight
above)
WORKOUT PREP -
2 sets:
1 Rope Climb (Half Way)
2 Handstand Push Ups
10 Double Unders
WORKOUT - Royal
Tenenbaum
Freedom (RX’d)
3 sets:
3-2-1
Rope Climbs (or 9-6-3 Strict
Pull Ups)
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
20x Shoo the Cat
1 Minute Couch Stretch