WARM-UP -
10:00 AMRAP
30-second Air Bike
10 Bent Over Banded Rows
5 Inch Worms
10 Box Step Ups
STRENGTH -
3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single
Arm Dumbbell Rows
-rest 2:00 between sets-
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
3 Handstand Push Ups
3 Box Jumps (build in height)
WORKOUT - Minnesota
Timberwolves
Freedom (RX’d)
12:00 AMRAP
10/8 Calorie Air Bike
10 Handstand Push Ups
5-10-15-20...
Box Jumps (24/20)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
2x15 Adductor Rockbacks
1 Min Calf Foam Rolling
2x10 Foam Roll Wall