WARM-UP -
10:00 AMRAP
1:00 Row
30 Single Unders
10 Cossack Squats
10 Banded Shoulder Press
5 Front Squats (empty bar)
5 Push Press (empty bar)
WORKOUT PREP-
2 sets:
100m Row (at workout pace)
3 Front Squats (build in
weight)
2 Thrusters (build in weight)
10 Double Unders
WORKOUT - Forrest
Freedom (RX’d)
2 Sets:
300/250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead
(95/65)
75 Double Unders
15 Thrusters (95/65)
300/250m Row
-rest 5:00 between sets-
(KG conv: 42.5/30 barbell)
GYMNASTICS
Gyms should choose either
the Rope Climb Option or the
Strict Pull-up Option..
Full details can be found on
Friday’s programming in the
pages below
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
2x 10 Down Dog
1 Minute Posterior Hip