WARM-UP -
2:00 Bike
-into-
8:00 AMRAP
10 Cossack Squats
4 Box Step Ups
4 Box Jumps
4 Dumbbell Squats (light)
4 Dumbbell Strict Press
(light)
2 Up Downs
WORKOUT PREP -
2 sets:
4 Dumbbell Squats
4 Box Jumps
4 Dumbbell Shoulder to
Overhead
2 Burpee Over Dumbbell
WORKOUT - Pita
Freedom (RX’d)
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats
(50s/35s)
10 Box Jumps (24/20)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to
Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-
(KG conv: 22.5/15 DBs)
ACCESSORY
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is
challenging but allows for
good form throughout reps
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
1 Minute Calf & Big Toe
Stretch
15x Bootstrappers
2x 10 Foam Roll