WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
30-second Jump Rope
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
STRENGTH -
Skill Focus (Split Jerk)
Split Jerk Footwork Drill
(3x3)
Pause Split Jerk (3x2 @ light/
moderate)
WORKOUT PREP -
Skill Focus (Split Jerk)
Split Jerk Footwork Drill
(3x3)
Pause Split Jerk (3x2 @ light/
moderate)
WORKOUT - Death Valley
Freedom (RX’d)
For Time:
30 Burpee to Bar (6in)
-straight into-
3 Rounds
25/20 Calorie Air Bike
75 Double Unders
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Forearm Smash
1 Minute Couch Stretch
1 Minute Calf Foam Rolling