WARM-UP -
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty
bar)
STRENGTH -
Build up to a Heavy
2-rep Back Pause Squat
(2-3-seconds)
in 15:00
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (at
workout pace)
4 Dumbbell Squats (build in
weight)
WORKOUT - Hummus
Freedom (RX’d)
7 Rounds
10/8 Calorie Air Bike
10 Dumbbell Front Squats
(50s/35s)
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Quadruped Forearm
Stretch
1 Minute Posterior Shoulder
Smash