WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike Easy
20-second Air Bike Mod
10-second Air Bike Hard
5 Birddogs (each side)
5 Deadbugs (each side)
5 Inchworms
5 Strict Press (empty bar)
STRENGTH -
5 sets
8 Shoulder Press
-build across sets by feel-
WORKOUT PREP -
3 sets:
5 Bench Press (build in
weight)
10-second Air Bike (build in
weight)
WORKOUT - The Dons
Freedom (RX’d)
For Time:
100 Bench Press (115/80)
-Every time you break
perform 15/12 Calorie Air Bike
(KG conv: 52.5/35 BP)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers