WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
8 Box Step Ups
8 Deadbugs
8 Ring Rows
4 Inchworms
4 Lunge Matrix (each)
4 Single Arm Dumbbell
Thrusters (each)
GYMNASTICS - Pulling
(Week 6)
8 minute EMOM
(full details in that day’s
notes, below)
WORKOUT PREP -
3 sets:
2 Box Jump Overs
2 Thrusters
2 GHDs
2 Bar Facing Burpees
WORKOUT - Mount Rogers
Freedom (RX’d)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 Bar Facing Burpees
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
(KG conv: 42.5/30 Thrusters)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Ring Lat Stretch
15x Bootstrappers
1 Minute Couch Stretch