WARM-UP -
Banded 7s
-into-
8:00 AMRAP
5 Up Downs
10 Single Arm Dumbbell
Bench (each)
10 Walking Lunges
5 Sit Ups
STRENGTH -
Build up to a Heavy 2-rep
Pause Bench Press (2-3
second pause at bottom)
in 15:00
WORKOUT PREP -
1 set:
3 Burpees
3 Sit Ups
6 Walking Lunge Steps
WORKOUT Baklava
Freedom (RX’d)
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge
Steps
1:00 Rest
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
15x Bootstrappers
1 Minute Cat Cow