WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
10 Single Arm Dumbbell
Upright Row (each)
5 Bench Press (empty bar-
build across sets)
10 Deadbugs
STRENGTH -
Week 1
Max Rep Bench Press
-rest 1:00-
Burn Out Set (50%)
WORKOUT PREP -
2 sets:
10 Double Unders
3 Push Ups
WORKOUT Knightbrace
Freedom (RX’d)
5 Rounds
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
1 Minute Calf & Big Toe
Stretch
1 Minute Forearm Smash
1 Minute Couch Stretch
Continued from Friday...
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
2x 30 Second Foam Roller
Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix