WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
3 sets:
5 Bench Press (empty bar -
build across)
10 Box Step Ups (total)
10 Ring Rows
STRENGTH -
5 sets x 1 Bench Press @80-
90% of 1RM
5 sets x 3 High Box Jumps
*4-6” below max height for
1 rep
WORKOUT PREP -
2 sets:
5 Ring Row
3 Bench Press (build in
weight)
4 Dumbbell Box Steps
WORKOUT - Firehouse Subs
Freedom (RX’d)
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over
Dumbbell Rows)
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box
Step Ups (50/35) (24/20)
-rest 2:00 between sets-
(KG conv: DB 22.5/15)
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)