WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
5 Single Arm Dumbbell
Bench Press (each)
3 Front Squats (empty bar)
STRENGTH -
3 sets
2 Front Squat @90% + 4
Box Jumps (moderate-high
height)
-complete 1 set every 2:00-
3:00-
WORKOUT PREP -
3 sets:
5 Dumbbell Bench Press
(build in weight)
3 GHDs
10 Double Unders
WORKOUT - Shaggy Rogers
Freedom (RX’d)
15:00 AMRAP
10 Dumbbell Bench Press
(50s/35s)
15 GHDs
40 Double Unders
(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.)
2x 8 Bretzel
20x Scorpion Kicks (each
side)
3x 10 Foam Roller Thoracic