WARM-UP -
10:00 AMRAP
10 Banded Pass Throughs
5 Wall Ball Thrusters
8 Alternating V-Ups
3 Clean Pull + 3 Power Clean
+ 3 Push Jerks (empty bar)
WORKOUT PREP -
3 sets:
4 Wall Balls
3 Toes to Bar
WARM-UP -
2 sets:
1:00 Row
1:00 Ski (or Up Downs)
1:00 Air Bike
(slow-moderate pacing)
5 Shoulder Press (empty bar)
STRENGTH -
Heavy 2-rep Dead Stop
Shoulder Press
(Build in weight)
WORKOUT PREP -
WARM-UP -
8:00 AMRAP
15 Glute Bridges
10 Banded Good Mornings
6 Box Step Ups (building)
10 V-Ups
WORKOUT PREP -
2 sets:
2 Single Dumbbell Box Step
Ups
3 GHDs
WORKOUT - Impala
Freedom (RX’d)
WARM-UP -
2:00 Jog
-into-
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
2 sets: (empty bar)
WARM-UP -
Banded 7s
into
8:00 AMRAP
30 seconds Jump Rope
5 Half Kneeling Single Arm
Dumbbell Press (each)
10 Walking Lunge Steps
1 Zombie Rope Climb (Or 8
Ring Rows)
WORKOUT PREP -
2 sets:
WARM-UP -
2:00 Machine
-into-
2x50ft Shuttle Run
10 Walking Lunge Arms
Extended Overhead
10 Deadbugs
5 Roll and Reach
5 Single Arm Dumbbell
Snatch (each)
WORKOUT PREP-
2 sets: