WARM-UP -
8:00 AMRAP
30-second Row
10 Heel Toe Rocks
10 Plate Toe Taps
5 Box Jumps (low)
3 Hang Muscle Cleans (empty
bar)
3 Hang Power Cleans (empty
bar)
WORKOUT PREP -
3 sets:
100m Row (build in pace)
2 Box Jumps (build in height)
2 Hang Power Cleans (build
in weight)
WORKOUT - Duthie Park
Freedom (RX’d)
1000/850m Row
25 Box Jumps (24/20)
25 Hang Power Cleans
(155/105)
25 Box Jumps (24/20)
1000/850m Row
(KG conv: 70/47.5 HPC)
Mayhem Mini-Pump –Lower
Pull
3 sets
10 Barbell Good Mornings @
RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back
Lunge (each side) @ RPE
7/10
-rest 1 minute between sets-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
the next station when their
partner finishes. Rest 2
minutes between rounds.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Forearm Smash
2x 10 Seated External
Rotations (each side)