WARM-UP -
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell
Shoulder Press (each)
10 Deadbugs
5 Back Squat (Build in
weight)
STRENGTH -
4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-
WORKOUT PREP -
2 sets:
2 Single Arm Dumbbell
Thrusters (each)
10ft Single Dumbbell Walking
Lunge
10 Double Unders
WORKOUT - Monster Mash
Freedom (RX’d)
2 Sets:
3 Rounds
12 Single Arm Dumbbell
Thrusters (6 per side)
(50/35)
50ft Single Dumbbell
Walking Lunge (50/35)
36 Double Unders
-rest 3:00 between sets-
(KG conv: 22.5/15 DB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
15x Bootstrappers
2x 1 Minute Calf Pumps