WARM-UP -
2:00 Jump Rope
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
10 Skater Side Jumps
STRENGTH -
4 sets
2 Deadlift @88% + 4
Bounding Jumps
-complete 1 set every 1:30-
2:00-
WORKOUT PREP -
2 sets:
2 Burpee Over Rower
100m Row
WORKOUT - Louisville
Colonels
Freedom (RX’d)
For Time:
25 Burpee Over Rower
500m Row
25 Burpee Over Rower
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Cat Cow
2x 1 Minute Squat Rack Pec
Minor
2x 10 Open Book