Warmup
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warmup
-into-
8:00 AMRAP
30 sec machine
3 Bench Press (empty bar - build across)
10 Walking Lunge Steps
Strength
2 Bench Press x5 @ 85%
Wod
Freedom (RX'd)
18:00 Amrap
Teams of 2 (1:1)
14/11 Calorie Row
14 Alternating Jumping Split Lunges (7 each leg)
Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)