WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Roll and Reach
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-
build across sets)
STRENGTH -
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows
(strict tempo)
WORKOUT PREP -
2 sets:
3 Wall Balls
3 Box Jumps
3 Kettlebell Swings
WORKOUT - Steel Pressure
Freedom (RX’d)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
-Rest 2:00-
9-15-21
Kettlebell Swings (53/35)
Box Jumps (24/20)
Wall Balls (20/14)
(KG conv: 9/6 WB, 24/16 KB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Forearm Smash
2x8 Wall Thoracic Rotations
1 Minute Couch Stretch