1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm Renegade Rows (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
Freedom (RX’d)
100-75-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
15-10-5
Push Up + Renegade Row (50s/35s)
Independence
75-50-25
Double Unders
100-75-50
Ft Dumbbell Walking Lunge (35s/25s)
15-10-5
Push Up + Renegade Row (35s/25s)
Liberty
100-75-50
Single Unders
Ft Single Dumbbelll Walking Lunge (light)
15-10-5
Bar Push Up
Bent Over Dumbbell Row (light)
- Target time: 14:00-16:00
- Time cap: 20:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
45 Second Supine Twists
1 Minute Posterior Shoulder Smash
1 Minute Ring Tricep 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.
Max Rep Bench Press + Burn Out Set
Week 3:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above