WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
Every minute (9 minutes)
Minute 1: 3 Inch Worms + 6
Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row
(build in pace)
Minute 3: 3 Empty Bar
Shoulder Press (1 second
pause at the top)
STRENGTH -
2 Rep Shoulder Press
WORKOUT PREP -
2 sets:
1 Wall Walk
4 Kettlebell Swings (build in
weight)
5/4 Calorie Row (build in
pace)
WORKOUT - “Man, you smell
like Phys. Ed”-
Freedom (RX’d)
5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 20-16-
12-8-4)
(KG conv: 32/24 KB)
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall
(each side