WARM-UP -
10:00 AMRAP
30-second Row
10 Dynamic Squat Stretches
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
2 sets x 2 Deadlifts (90-95%)
-Complete a set every 3:00-
WORKOUT PREP -
2 sets:
5/4 Calorie Row
5 Wall Balls
2x50ft Shuttle Run
2 Burpee to Bar
WORKOUT - Hot Apple Cider
Freedom (RX’d)
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball (20/14) in the
time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 15 Adductor Rockbacks
1 Minute Couch Stretch
20 Scorpion Kicks (each
side)