WARM-UP -
8:00 AMRAP
30-second Machine
10 Banded Good Mornings
5 Dynamic Squat Stretches
25ft Lizard Crawl
5 Russian Kettlebell Swing
3 Back Squats (3-second
pause w/ empty bar)
STRENGTH -
Back Squat:
4x2 @ 70% (Focus on speed
out of the hole)
Post: 3 Sets of 10 DB Reverse
Fly
WORKOUT PREP-
3 sets:
2 Chest to Bar
2 Front Squats (build in
weight)
2 Kettlebell Swings (build in
weight)
WORKOUT - Game of Boyles
Freedom (RX’d)
Every 3:00 (5 sets)
8 Chest to Bar Pull-ups
12 Front Squats (115/80)
16 Kettlebell Swings (53/35)
(KG conv: 52.5/35 FS, 24/16
KB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Ring Lat Stretch
2x 30 Second Pigeon Stretch
Drops
1 Minute Band Tricep Stretch
15x Bootstrappers