WARM-UP -
Banded 7s
-into-
7:00 AMRAP
30-second Row
15 Plate Hops
2 Shuttle Runs
3 Shoulder Press (empty bar)
10 Alt. V-Ups
STRENGTH -
6 sets
2 Dead-Stop Shoulder Press
(Build in weight)
- Rest 60-90 seconds
between sets-
WORKOUT PREP -
2 sets:
5/4 Calorie Row (build in
pace)
2 Shuttle Runs (build in pace)
WORKOUT - Sabercat
Freedom (RX’d)
3 sets
3:00 AMRAP
30/24 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
* Each shuttle run rep is 25
feet down + 25 feet back.
COOL DOWN/MOBILITY -
20x Shoo the Cat
1 Minute Dorsiflexion Matrix