WARM-UP -
Banded 7s
-into-
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm
Renegade Rows (each)
5 Bench Press (empty bar-
build across sets)
10 Deadbugs
STRENGTH -
Week 3
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out Set (50% of weight
above)
WORKOUT PREP -
2 sets:
10 Double Unders
10ft Dumbbell Walking Lunge
(build in weight)
2 Push Up + Renegade Row
(build in weight)
WORKOUT - Imperial March
Freedom (RX’d)
100-75-50
Double Unders
Ft Dumbbell Walking Lunge
(50s/35s)
15-10-5
Push Up + Renegade Row
(50s/35s)
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
45 Second Supine Twists
1 Minute Posterior Shoulder
Smash
1 Minute Ring Tricep Stretch