WARM-UP -
3 min Row (:30 easy, :20
mod, :10 fast)
-into-
3 sets
5 Bench Press (empty bar-
build across sets)
10 Step Back Lunges
2 Zombie Rope Climbs
STRENGTH -
5 Bench Press x 5 sets @65%
of Heavy Single (Week 1)
* Complete a set on the 2
minutes *
WORKOUT PREP -
1 set:
5/4 Calorie Row (at workout
pace)
4 Jumping Split Lunges
1 Rope Climb
WORKOUT - McIntosh
Freedom (RX’d)
2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or 20 Strict
Pull Ups)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Bicep Wall Stretch