WARM-UP -
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
4 Burpee Box Step Ups
10 Deadbugs
3 Back Squat (Build in
weight)
STRENGTH -
3 sets x 3 Back Squats (85-
90%)
-Complete a set every 2:45-
WORKOUT PREP -
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs
WORKOUT - 50 First Dates
Freedom (RX’d)
4 sets:
30 Wall Balls (20/14)
-2:00 recovery Air Bike
between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs
(24/20)
-2:00 recovery Air Bike
between sets-
(KG conv: 9/6 WB)
Score is for the “working”
part of each set and does not
include the active recovery
time.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 8 Bretzel
1 Minute Couch Stretch
15 Bootstrappers
OPTION 2 STRENGTH -
3 sets x 3 Front Squats
(85-90%)
-Complete a set every 2:45-