WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
8:00 AMRAP
4 Burpee Deadlifts (one
dumbbell/ 2 on each side)
4 Hang Dumbbell Snatch
(each)
4 Kip Swings
4 Jumping Pull Ups
WORKOUT PREP-
2 sets:
2 Devils Press
4 Pull Ups
WORKOUT - Meredith Blake
Freedom (RX’d)
21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups
MAYHEM MINI-PUMP –
Glutes
4 rounds:
8 Rear foot elevated DB
Split Squat (each side) @
moderate weight
10 Single Leg DB Hip Thrust
@ moderate weight
*Rest 2 minutes b/t rounds
MOBILITY -
1 min tricep smash (each)
1 min overhead banded
distraction (each)
1 min Barbell grip smash
(each side)