WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Row
5 Down Dog to Seal Pose
5 Scorpions (each side)
5 Single Arm Dumbbell
Bench Press (each)
STRENGTH -
4 sets
10 Bench Press (build across
sets by feel)
WORKOUT PREP -
2 sets:
10-second Row (build in
pace)
3 Push Ups
WORKOUT - Tottenham
Hotspur
Freedom (RX’d)
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Push Ups
Score is total reps, including
the Row
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x Shoo the Cat
1 Minute Band Biceps Stretch
2x 10 Shoulder Extension
Bridges