WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
5 Russian Kettlebell Swings
STRENGTH -
Week 9
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out Set (50% of weight
above)
WORKOUT PREP -
2 sets:
5 Kettlebell Swings
4 Box Step Ups
2 Burpee to Bar (6in)
WORKOUT - Private Ryan
Freedom (RX’d)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings
(53/35)
Minute 2: Box Step Ups
(24/20)
Minute 3: Burpee to Bar
(KG conv: 24/16 KBS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Cat Cow
1 Minute Barbell Forearm
Stretch
2x 1 Minute Ring Bicep