1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
100m Jog
10 Walking Lunge Steps
10 Single Arm Dumbbell Bench (each)
10 Deadbugs
2. Workout Prep
3 sets:
50m Run (build in pace)
3 Bench Press (build in weight)
Freedom (RX’d)
25-20-15-10
Bench Press (135/85)
400m run after each set
(KG conv: 60/37.5 BP)
Independence
25-20-15-10
Bench Press (115/75)
400m Run after each set
(KG conv: 52.5/35 BP)
Liberty
15-12-9-6
Dumbbell Bench Press (light)
300m Run after each set
- Target Time: 13:00-15:00
- Time Cap: 18:00
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
10x 5 Second Cobra
2x 1 Minute Pec Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Double DB Prone Row
Inverted Skull Crusher