WARM-UP -
3:00 Row
-into-
7:00 AMRAP
5 Hanging Knee Raises
5 Hand Release Push Ups
(knees)
10 Dynamic Squat Stretches
3 Tempo Front Squats
(empty bar-build in weight)
STRENGTH -
3 Front Squats x 6 sets
(80-85%)
-Complete a set every 2:00-
WORKOUT PREP -
3 sets:
3 Bench Press (build in
weight)
3 Toes to Bat
WORKOUT - PEZ
Freedom (RX’d)
For Time:
AMRAP 1:00
7 Barbell Bench Press
(155/95)
AMRAP Toes to Bar in the
time remaining until you get
to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)
(KG conv: 70/42.5 Bench)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
2x10 Shoulder Extension
Bridges
20 90/90 Rotations
2x10 Down Dog