WARM-UP -
2:00 Machine
-into-
3 sets:
5 Single Arm Dumbbell Push
Press (left and right)
5 Single Arm Dumbbell
Bench Press (left and right)
10 Alternating V-Ups
5 Knee Hand Release Push
Ups
WORKOUT PREP-
2 sets:
100m Ski (Or Row)
2 Strict Handstand Push Ups
2 Dumbbell Bench Press
(Build in weight)
WORKOUT - Melman
Freedom (RX’d)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand
Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press
(2x50/35)
(KG conv: 22.5/15 DBs)
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)