WARM-UP -
8:00 AMRAP
30-second Row
30-second Jump Rope
10 Banded Pass Throughs
3 Shoulder Press (empty bar
- build across sets)
10 Alternating V-Ups
STRENGTH -
5 sets
3 Shoulder Press (75-80%)
-complete a set every 2:00 -
WORKOUT PREP -
2 sets:
5/4 Calorie Row
10 Double Unders
5 Dumbbell Press (build in
weight)
WORKOUT - Oilers
Freedom (RX’d)
5 sets:
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-
(KG conv: 15/10 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Minute Calf Pumps
1 Minute Ring Lat Stretch