WARM-UP -
Hip Halo Warm Up
-into-
3 sets
30-second Row
5 Front Squats (Build in
weight)
2 Broad Jumps + Vertical
Jump (Build in distance)
30-second Single Unders
STRENGTH -
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps
after each set
-Rest 2 Minutes between
sets-
WORKOUT PREP -
1 set:
5 Wall Balls
10 Double Unders
5/4 Calorie Row
WORKOUT - July 1776
Freedom (RX’d)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
2x10 Bootstrappers
1 Min Calf Foam Rolling
2x10 Reverse Leg Raises