WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Banded Strict Pull-Up (Or
10 Ring Rows)
15/12 Knee Push Ups
WORKOUT PREP-
2 sets:
5 Bench Press (build in
weight)
5 Bent Over Dumbbell Rows
(build-in weight)
5 Ring Rows
5 Bench Dips
WORKOUT - The Empire
Strikes Back
Freedom (RX’d)
75 Bench Press (135/85)*
*Every time you break,
complete
10 Bent Over Dumbbell Rows
(50s/35s)
-Rest 5:00-
75 Ring Rows
*Every time you break,
complete
10 Bench Dips
(KG conv: 61/38 Bench,
22.5/15 DBs)
POSTERIOR LEG
ACCESSORY
10 Minute EMOM
:40 of Rower Hamstring
Curls, :20 rest
:40 of Feet Elevated Glute
Bridges, :20 rest
For quality, not reps.
MOBILITY -
1 min lacrosse ball pec smash
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)