WARM-UP -
3:00 Machine
-into-
100m Run
10 Dynamic Squat Stretches
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Ring Rows
WORKOUT PREP -
2 sets:
50m Run (At workout pace)
3 Thrusters (build in weight)
5 Pull Ups
WORKOUT - “The Ginger”
Freedom (RX’d)
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
(KG conv: 70/47.5 Thrusters)
MAYHEM MINI-PUMP –
Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @
moderate weight – maintain
quality RPE 7
10 GHD Hip Raise @
moderate weight – maintain
quality RPE 7
10 Plate Front Raise @
moderate weight – maintain
quality RPE 7
-Rest 1 minute between
rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Calf Foam Rolling
1 Min Couch Stretch (each
side)
1 Min Foot Smash (each foot)