WARM-UP -
10:00 AMRAP
30-second Air Bike (build
in pace)
5 Worlds Greatest Stretch
(each)
5 Front Squats (empty bar)
3 Low Box Jumps
1 Zombie Rope Climb
STRENGTH -
3 Sets:
8 Front Squat (65-70%)
3 Seated Box Jumps after
each set
-rest 2 Minutes between sets-
WORKOUT PREP -
2 sets:
5/4 Calorie Air bike (build
in pace)
1 Rope Climb
4 Box Jump Overs (build in
height)
WORKOUT - Paradise Falls
Freedom (RX’d)
7 Rounds
10/8 Calorie Air Bike
1 Rope Climb (Or 3 Strict
Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict
Pull Ups)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
2 Min Posterior Hip Stretch
(each side)
2x 45 Sec Ring Tricep Stretch
2x 10 Open Book