WARM-UP -
Crossover Symmetry
-into-
8 min AMRAP
5 Kip Swings
5 Dynamic Squat Stretch
3 Inch Worms
3 Up-downs over bar
10 PVC Passthroughs
STRENGTH -
Heavy Single Back Squats
(10:00)
WORKOUT PREP -
1 set:
3 Pull Ups
3 Back Squats
3 Burpees
2 Chest to Bar
2 Front Squats
2 Burpee to 6in target
1 Bar Muscle Up
1 Overhead Squat
1 Bar Facing Burpee
WORKOUT - South Beach
-
Freedom (RX’d)
30 Pull-ups
30 Back Squats (95/65)
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats (115/80)
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats (135/95)
10 Bar Facing Burpees
(KG conv: 43/29 BS, 52/36
FS, 61/43 OHS)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Bicep Wall Stretch