WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Bent Over Banded Rows
-into-
8:00 AMRAP
10 Dumbbell Bench Press
5 Kip Swings
10 Supinated Ring Rows
:30 sec Ski (Or Row)
WORKOUT PREP-
3 sets:
3 Bench Press (build in
weight)
3 Chest to bar
1 Bar Muscle Up
WORKOUT - Andes
Freedom (RX’d)
21-18-15
Dumbbell Bench Press
(50s/35s)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press
(50s/35s)
9-6-3
Bar Muscle Ups (Burpee
Pull Up)
(KG conv: 22.5/15 DBs)
Mayhem Mini-Pump – Upper
Body Anterior
3 Rounds
10 Reverse Grip Incline
Dumbbell Bench Press @
Moderate weight – maintain
control and quality RPE 7
10 Seated Chest Fly with
Bands @ moderate weight –
maintain quality RPE 7
12 Single DB Double Head
Curl @ moderate weight –
maintain quality RPE 7
-Rest 2 min between rounds-
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)