WARM-UP -
Banded 7’s
-into-
3 sets:
4x50ft Shuttle Run
10 Step Ups
5 Shoulder Press (build-in
weight)
10 Air Squats
STRENGTH -
Shoulder Press:
- Establish a 4 RM for the day.
Then, perform a drop set of
2-4 reps at 85-90% and 2-4
reps 80-85% of that 4 RM.
WORKOUT PREP-
2 sets:
1x50ft Shuttle Run
2 Box Jumps
2 Strict Handstand Push Ups
4 Air Squats
WORKOUT - “I ain’t ‘fraid of
no ghost”
Freedom (RX’d)
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining
of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)