WARM-UP -
10:00 AMRAP
1:00 Machine
10 Cossack Squats
4 Inchworms
6 Step Back Lunges
8 Single Arm Dumbbell
Bench (each)
WORKOUT PREP -
2 sets:
10ft Single Dumbbell Walking
Lunge (Set 2, use two
dumbbells)
5 Dumbbell Bench (build in
weight)
WORKOUT - Fish and Chips
Freedom (RX’d)
3 Rounds
100ft Single Dumbbell
Walking Lunge (1x35/25)
30 Dumbbell Bench Press
(2x35/25)
-rest 5:00-
3 Rounds
50ft Double Dumbbell
Front Rack Walking Lunge
(2x50/35)
15 Dumbbell Bench Press
(2x50/35)
(KG conv: 15/10 for part A,
22.5/15 for part B)
* In Part A, the DB can be
held on the shoulders, in the
“front rack,” or any desired
hold that keeps a hand in
contact with the DB at all
times while lunging. In Part
B, the DBs must be held in a
front rack.
GYMNASTICS: CORE TEST
Choose your destiny:
Option A: One max set of
toes to bar.
Option B: Max plank hold (on
forearms). Modify to knees or
scale up by adding a weight
to your back.
Score is number of toes to
bar achieved or number of
seconds for the plank hold.
Note which option you chose
in your comments.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Barbell Forearm
Stretch
2x 1 Minute Pec Stretch