WARM-UP -
Banded 7s
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Suitcase Deadlifts (each)
10 Ring Rows
5 Bench Press (empty bar)
5 Pike Push Ups
STRENGTH -
Week 10
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out Set (50% of weight
above)
WORKOUT PREP-
3 sets:
5 Deadlifts (build in weight)
3 Handstand Push Ups
3 Chest to Bar Pull Ups (3rd
set: 1 Bar Muscle Up)
WORKOUT - Benning
Freedom (RX’d)
3 rounds:
15 Deadlifts (185/125)
12 Handstand Push Ups
9 Chest to Bar Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (225/155)
9 Handstand Push Ups
6 Bar Muscle Ups
(KG conv: 85/57.5 DL1,
102.5/70 DL2)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Biceps Stretch on
Rig
2x 15 Side Lying Rotations
(each side)