WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
8:00 AMRAP
10 Ring Rows
10 Roll and Reach
5 Bench Press (empty bar)
5 Dynamic Air Squats
5 Single Arm Dumbbell
Thrusters (each)
STRENGTH -
Heavy Single Bench Press
WORKOUT PREP-
3 sets:
3 Squat Clean Thrusters
(build in weight)
3 Handstand Push Ups
WORKOUT - Ira Hayes
Freedom (RX’d)
10 Squat Clean Thrusters
(135/95)
30 Handstand Push Ups
20 Thrusters (135/95)
20 Strict Handstand Push
Ups
30 Front Squats (135/95)
10 Wall Walks
(KG conv: 60/42.5 barbell)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 30 Second Pigeon Stretch
Drops
2 Minute Bench Stretch for
Lats
1 Minute