WARM-UP -
3 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar -
build across sets)
5 Box Jumps (low box/ work
on soft landing)
STRENGTH -
Build to a heavy Bench Press
single (10-12 minutes)
Find a Max Height Box Jump
WORKOUT PREP -
1 set:
100m Row (workout pace)
3 Deficit Push Ups
2 Single Dumbbell Box Step
Up
WORKOUT - Lamborghini
Freedom (RX’d)
Every minute (15:00)
Min 1: 200/175m Row
Min 2: 12 Deficit Push Ups
(4”/2”)
Min 3: 12 Single Dumbbell
Step Ups (50/35)(24/20)
(KG conv: 22.5/15 DB)
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)