WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
1 Zombie Rope Climb (Or 5
Ring Rows)
5 Push Ups
3 Front Squats (empty bar)
STRENGTH -
5 sets of:
5 Front Squats @75%
followed by 3 Box Jumps
(moderate-high)
-Complete 1 set every 1:30-
2:00-
WORKOUT PREP-
1 set:
1 Rope Climb
3 Ring Push Ups
WORKOUT - King Randor
Freedom (RX’d)
10:00 AMRAP
1 Rope Climb (or 3 Strict
Pull Ups)
10 Ring Push Ups (Or Deficit
Push Ups (4in/2in))
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Barbell Forearm
Stretch
2x 1 Minute Pec Stretch