WARM-UP -
10:00 AMRAP
1:00 Row (easy pace)
10 Deadbugs
10 Sit Ups
5 Up Downs
WORKOUT PREP -
2 sets:
100m Row (at workout pace)
3 GHDs
2 Burpee Over Rower
WORKOUT - American IV
Freedom (RX’d)
30:00 AMRAP
1000m Row
30 GHDs (Or V-Ups)
20 Burpee over Rower
ACCESSORY -
Accumulate 4 minutes of
a sandbag front hold at a
challenging weight
-rest as needed between
breaks-
* If sandbags are unavailable,
substitute double kettlebell/
dumbbell front rack hold.
* Athletes can partner up
and perform an 8 min hold,
switching as desired. Try to
even out total hold times
between athletes.
* Score is total weight held
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
15x Bootstrappers
10x 5 Second Cobra
1 Minute Forearm Smash