WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Pike Push Ups
STRENGTH -
Week 8
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out Set (50% of weight
above)
WORKOUT PREP-
3 sets:
3 Shoulder to Overhead
(build in weight)
2 Box Jump Overs (build in
height)
WORKOUT - Failure to
Launch
Freedom (RX’d)
30 Shoulder to Overhead
(95/65)
30 Box Jump Overs (20)
20 Shoulder to Overhead
(115/85)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead
(135/95)
10 Box Jump Overs (30/24)
(KG conv: 42.5/30, 52.5/37.5,
60/42.5)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x 5 Quad Foam Rolling
(each leg)
2x 30 Second Pigeon Stretch
Drops