WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
3 sets:
:10 Handstand Hold (or
dumbbell/barbell overhead
hold)
:30 Air Bike
30ft Sled Push + 30ft Sled
Pull (OR 30ft walking lunge)
5 Shoulder Press (build in
weight)
STRENGTH -
Shoulder Press:
- Establish a 6 RM for the day.
Then, perform a drop set of
4-6 reps at 90% and 4-6 reps
85% of that 6 RM.
WORKOUT PREP -
2 sets
10-second Air Bike (build up
to workout pace)
2 Handstand Push Ups
30ft Sled Push (or 50 ft
lunge)
WORKOUT - Rembrandt
Freedom (RX’d)
Team of 3
5 Sets (each/1:2)
12/10 Calorie Air Bike
10 Handstand Push Ups
150ft Sled Push (25/empty)
(Or 75ft Bodyweight Lunge)
(KG conv: sled 10/empty)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)