WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
7:00 AMRAP
3 Inch Worms
1 Zombie Rope Climb (Or 8
Ring Rows)
10 Deadbugs
5 Deadlifts (build in weight)
STRENGTH -
Heavy 2-rep Deadlift
* Rest a little longer than
normal between sets when
you reach heavier weights *
WORKOUT PREP-
2 sets:
1 Rope Climb
5 Push Ups
5 Dumbbell Bench (build in
weight)
2 Strict Pull Ups
WORKOUT - Fettuccine-
Freedom (RX’d)
6:00 Amrap
10 Push Ups
1 Rope Climb (Or 4 Strict
Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press
(50s/35s)
5 Strict Pull Ups
(KG conv: 22.5/15 DBs)
MOBILITY -
1 min lying 90/90 hip stretch
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)