WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
3 sets:
45-Second Row (build in
pace)
5 Hand Release Push-ups
10 Alternating V-Ups
5 Up Downs
WORKOUT PREP -
3 sets:
5/4 Calorie Row (build in
pace)
5 Bench press (build in
weight)
5 V-Ups
WORKOUT - Parmesan
Garlic-
Freedom (RX’d)
20:00 AMRAP
15/12 Calorie Row
15 Bench Press (115/75)
15 V-Ups
(KG conv: 52/34)
MINI PUMP - Glutes
4 rounds:
10 Weighted Hip Thrust @
moderate weight
10 Split Stance DB Romanian
Deadlift (each side) @
moderate weight
10 GHD Hip Raise @
moderate weight
*Rest 2 minutes between
rounds
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)