WARM-UP -
2:00 Jump Rope
into
8:00 AMRAP
5 Cat/Cow
10 Box Step Overs
5 Jumping Squats
2x50ft Shuttle Run
WORKOUT PREP -
2 sets:
2 Burpee Box Jump Overs
2x50ft Shuttle Run
WORKOUT - Erastus Corning
Freedom (RX’d)
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10.....
Burpee Box Jump Overs (20)
4x50ft Shuttle Runs after
each set
ACCESSORY -
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is
challenging but allows for
good form throughout reps
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x Shoo the Cat
2x 1 Minute Pec Stretch
1 Minute Barbell Forearm
Stretch