WARM-UP -
10:00 AMRAP
30-secondJump Rope
5 Roll and Reach
5 Dynamic Squat Stretches
3 Muscle Cleans
3 Front Squats
3 Strict Press
3 Push Press
3 Push Jerks
-PVC to Empty Bar-
WORKOUT PREP -
3 sets:
10 Double Unders
2 Squat Cleans + 2 Push Jerks
(built-in weight)
WORKOUT - Brooklyn
Robins
Freedom (RX’d)
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push
Jerks (60-70%)
STRENGTH - Shock Method
3 sets:
6 Barbell Bent Over Row
(Heavy)
12 Single Arm Dumbbell Row
(Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-
Score = weight of the Bent
Over Row. You can increase
weight or stay the same
across all 3 sets.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
1 Minute Ring Lat Stretch
1 Minute Barbell Forearm
Stretch