WARM-UP -
Hip Halo
-into-
8:00 AMRAP
10 Banded Pass Throughs
25ft Lizard Crawl
3 Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 High Hang Snatch
(PVC-Empyt Bar)
STRENGTH -
4 sets:
2 Hang Snatch + 1 Overhead
Squat @75% of Snatch 1RM
-complete 1 set every 1:30-
2:00-
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
3 GHDs
2 Dumbbell Box Step Ups
(build in weight)
WORKOUT - The Dudes
Freedom (RX’d)
5 Rounds
18/14 Calorie Air Bike
15 GHDs
9 Double Dumbbell Step Ups
(50s/35s)(24/20 box)
(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 Couch Stretch
2 Minute Bench Stretch for
Lats
1 Minute Forearm Smash