1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Row
10 Single Dumbbell High Pulls (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
Freedom (RX’d)
15:00 AMRAP
30/21 Calorie Row
15 Dumbbell Hang Clean & Jerk (50/35)
Independence
15:00 AMRAP
30/21 Calorie Row
15 Dumbbell Hang Clean & Jerk (35s/25s)
Liberty
15:00 AMRAP
18/12 Calorie Row
10 Dumbbell Hang Clean & Press
- Target Number of Rounds:
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 2:
Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above