WARM-UP -
10:00 AMRAP
30-second Machine
30-second Jump Rope
5 Worlds Greatest Stretch
(each side)
5 Roll and Reach
5 Air Squats
WORKOUT PREP -
2 sets:
5 Air Squats
10 Double Unders
WORKOUT - Bumble
Freedom (RX’d)
Every 2:00 (6 sets)
15 Air Squats
50 Double Unders
15 Air Squats
ACCESSORY -
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly
(light)
-Rest 2:00 to 2:30 between
sets-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Posterior Hip Stretch
2x 10 Down Dog
1 Minute Band Biceps Stretc