WARM-UP -
8:00 AMRAP
30 Single Unders
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Kip Swings
3 Back Squats (3-second
pause w/ empty bar)
STRENGTH -
Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%,
then back to 83-88-93%
Post: 3 sets of 10 Chin-Ups
(weighted or tempo)
WORKOUT PREP -
2 sets:
2 Kipping Chest to Bar
4 Wall Balls
10 Double Unders
WORKOUT - Roan High Knob
Freedom (RX’d)
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar
Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 8 Bretzel
1 Minute Quadruped Forearm
Stretch
1 Minute Calf Foam Rolling