WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
5 Single Arm Dumbbell
Bench (each)
3 Push Press (empty bar)
3 Front Squats (empty bar)
STRENGTH -
6 sets
3 Front Squat @78% +
5 Seated Box Jumps
(moderate-high height)
-complete 1 set every 1:30-
2:00-
WORKOUT PREP -
3 sets:
3 Bench Press (build in
weight)
3 GHDs
WORKOUT - Zorin
Freedom (RX’d)
For Time
1:00 AMRAP
8 Bench Press (155/95)
AMRAP GHDs in the
remaining time until you get
to 75 reps
(Or 100 V-Ups)
-rest 1:00 between sets-
(KG conv: 70/42.5 BP)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Minute Pec Stretch
2x 1 Minute Foam Roller