WARM-UP -
3:00 Air Bike
-into-
6:00 AMRAP
10 Banded Pass Throughs
5 Elbow to Floor Stretch with
Rotation (each side)
5 Hang Power Snatches
5 Overhead Squats
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
2 Overhead Squats (build in
weight)
WORKOUT - Bene Gesserit
Freedom (RX’d)
6 rounds:
12/10 Calorie Air Bike
12 Overhead Squats (75/55)
(KG conv: 34/25)
CORE WORK
4 sets:
15 Strict Hanging Leg Raise
30yd Single DB Overhead
Carry (Left– as heavy as
possible)
30yd Single DB Overhead
Carry (Right – as heavy as
possible)
:30 sec Side Plank on
Forearm (each side)
*Rest 2:00 b/t sets
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)