WARM-UP -
10:00 AMRAP
30-second Row
50ft Empty Sled Push (Or 10
Box Step Ups)
5 Inchworms
5 Dumbbell Push Press
3 Dumbbell Split Jerks
STRENGTH -
Skill Focus (Split Jerk):
Tall Split Jerks (3x3)
Jerk Balance (3x3 @ bar/light
weight)
-Focus: speed and foot
replacement
WORKOUT PREP -
2 sets:
10ft Sled Push (build in
weight)
3 Dumbbell Bench Press
(build in weight)
10-second Row (build in
pace)
WORKOUT - Sergeant
Peanut Butter
Freedom (RX’d)
Teams of 3
15:00 AMRAP
50ft Sled Push (3x45/2x45)
(Or 10 Dumbbell Box Step
Ups (50s/35s; 20in))
15 Dumbbell Bench (50s/35s)
Max Calorie Row until next
partner reaches rower
(KG conv: 60/40 Sled, 22.5/15
DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf & Big Toe
Stretch
1 Minute Quadruped Forearm
Stretch
2x 10 Foam Roll Up Wall