WORKOUT - Regularly Learn and
Play New Sports
FREEDOM (RX’D)
Teams of 2
4 Rounds
1000/850m Row
10 Power Cleans (185/125) (OR
10 Sandbag Cleans (150/100))
(split between partners)
100ft Dumbbell Farmer Carry
(70s/50s) (OR 100ft Sandbag
Carry (150/100)) (each)
(Scored by Time)
(KG conv: 85/57.5 PC, 70/45 SB,
32.5/22.5 DBs)
MINI PUMP - Arms and Shoulders
4 ROUNDS
10 Standing Alternating Double
DB Shoulder Press (each side) @
moderate weight
-rest 30 seconds10 Bent Over Lateral Raises @
moderate weight
-rest 30 seconds10 Standing KB Crush Grip Bicep
Curl @ maintain quality
-rest 30 seconds10 Tricep Dips @ moderate
weight
-Rest 2 minutes between ro