WARM-UP -
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead bugs
5 Back Squats (build across
sets)
5 Hand Release Push Ups
STRENGTH -
10-12 Minutes Heavy Single
Back Squat
WORKOUT PREP -
1 set:
3 Back Squats
3 Push Ups
WORKOUT - Quesadilla
Freedom (RX’d)
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10...
Back Squats (135/95)
10 Push Ups after each set
* Back Squats can be taken
from the rack.
(KG conv: 60/42.5)
COOL DOWN/MOBILITY -
2x 30 Seconds Pigeon
Stretch Drops
1 Minute Posterior Shoulder
Smash Shoulder
1 Minutes QL Stretch