WARM-UP -
Banded 7’s
-into-
8:00 AMRAP
5 Seated Dumbbell Z-press
5 Jumping Air Squats
5 Up Downs
5 Cat/Cows
30 Single Unders
WORKOUT PREP -
3 sets:
3 Push Press (build in weight)
2 Burpee Over Bar
10 Double Unders
WORKOUT - Moose
Freedom (RX’d)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
(KG conv: 42.5/30)
ACCESSORY -
3-4 sets:
10 Landmine Press (each) @
Moderate weight – maintain
control and quality
10 Landmine Twists @
Moderate weight – maintain
control and quality
10 Landmine RDL (each) @
Moderate weight – maintain
control and quality
*Rest 2:00 between sets
**Athletes can partner up and
go 1:1 on sets
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Ring Lat Stretch
2x 10 Shoulder Extension
Bridges
2x 10 Foam Roll Up Wall