WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Row Easy
10 Birddogs
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretch
5 Strict Press (empty bar)
STRENGTH -
5 sets
6 Shoulder Press
-build across sets by feel-
WORKOUT PREP -
2 sets:
10-second Row (build in
pace)
2 Thrusters (build in weight)
2 Chest to Bar
WORKOUT - Jack Frost
Freedom (RX’d)
4 Sets
15/12 Calorie Row
15 Thrusters (75/55)
15 Chest to Bar Pull Ups
-rest 1:1 between sets-
(KG conv: 35/25)
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 Barbell Forearm
Stretch
2x 10 Seated External
Rotations (each side)