WARM-UP -
Banded 7s
-into-
10:00 AMRAP
100m Jog
10 Walking Lunge Steps
10 Single Arm Dumbbell
Bench (each)
10 Deadbugs
WORKOUT PREP -
3 sets:
50m Run (build in pace)
3 Bench Press (build in
weight)
WORKOUT - Mission:
Community
Freedom (RX’d)
25-20-15-10
Bench Press (135/85)
400m run after each set
(KG conv: 60/37.5 BP)
Mayhem Mini-Pump –Upper
Body Posterior:
3 Rounds
12 Double DB Prone Row @
moderate weight – maintain
quality RPE 7
12 Inverted Skull Crusher @
moderate weight – maintain
quality RPE 7
-Rest 2 min b/t rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minute Bench Stretch for
Lats
10x 5 Second Cobra
2x 1 Minute Pec Stretch