WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Ring Rows
5 Bench Press (empty bar)
3-second Dead Hang + Strict
Pull Up (Or Jumping Pull Up)
STRENGTH -
Bench Press:
- Heavy Single (10-12
minutes)
* Rest a little longer than
normal between sets when
you reach heavier weights *
WORKOUT PREP -
3 sets:
3 Dumbbell Bench Press
(build in weight)
2 Strict Pull Ups
WORKOUT - Limerick
Freedom (RX’d)
10:00 AMRAP
10 Dumbbell Bench Press
(50s/35s)
5 Strict Pull Ups (Or 10 Ring
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.)
2x 1 Minute Pec Stretch
2x 1 Minute Ring Bicep
Stretch