WARM-UP -
Banded 7s
-into-
8:00 AMRAP
45-second Air Bike
10 Roll and Reach
5 Up Downs
5 Double Dumbbell Hang
Snatch (light)
10 Deadbugs
WORKOUT PREP-
3 sets:
10-second Air Bike (build in
pace)
1 Devils Press (build in
weight)
WORKOUT - Golden Gophers
Freedom (RX’d)
1-2-3-4-5-6-7-8-9-10
Devils Press (50s/35s)
* 10/8 Calorie Air Bike after
each set.
(KG conv: 22.5/15 DBs)
ACCESSORY -
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is
challenging but allows for
good form throughout reps
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Cat Cow
1 Minute Couch Stretch