WARM-UP -
3:00 Machine
-into-
6:00 AMRAP
8 Roll and Reach
4 Dumbbell Strict Press (light)
4 Dumbbell Push Press (light)
4 Box Step Ups
4 Box Jumps
WORKOUT PREP -
2 sets:
2 Dumbbell Push Press (build in
weight)
2 Box Jump Overs (build in height)
WORKOUT - City of
Cowboys and Culture
Freedom (RX’d)
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)
(KG conv: 22.5/15 DBs)
STRICT PULL-UPS: WEEK 3
Freedom:
3 sets of 45-60 Second Dead hang
(hold on to the pull-up bar with an
overhand grip)
- Rest 1:00 between sets
-into3 sets of 8-10 negative pull-ups
(lower yourself down from the top
position as slowly as possible)
- Rest 1:00 between sets
-into3 sets of 5 pull-ups (use a band to
assist with the pull-ups if needed)
- Rest 30-seconds between sets
Independence:
3 sets of 30-45 Second Dead hang
(hold on to the pull-up bar with an
overhand grip)
- Rest 1:00 between sets
-into3 sets of 5-8 negative pull-ups
(lower yourself down from the top
position as slowly as possible)
- Rest 1:00 between sets
-into3 sets of 3 assisted pull-ups (use a
band to assist with the pull-up)
- Rest 30-seconds between sets
Liberty:
3 sets of 20-30 Second Dead hang
(hold on to the pull-up bar (toes
touching the ground) with an
overhand grip)
- Rest 1:00 between sets
-into3 sets of 5-8 negative Ring Rows/
pull-ups to a box (lower yourself
down from the top position as
slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted
pull-ups (use a band to assist with
the pull-up)
- Rest 30 seconds between sets
COOL DOWN/MOBILITY -
3 minutes of easy cardio (this
can be walk, a slow row, machine
ride, etc.)
2x 15 Adductor Rockbacks
1 Min Calf Foam Rolling
1 Min Foot Smash