WARM-UP -
2:00 Machine
2:00 Jump Rope
-into-
7:00 AMRAP
50m Run
10 Plate Toe Taps
3 Low Box Jumps
5 Wall Balls (light)
WORKOUT PREP -
3 sets:
100m Run (build in pace)
3 Box Jumps
3 Wall Balls
WORKOUT - Kelly
Freedom (RX’d)
“Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
(KG conv: 9/6 Wall Ball)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Reverse Leg Raises
(each side)
10x 5 Second Cobra
2x 10 Foam Roll Up Wall