01/08 – Protector – Firefighters

WARM-UP
8:00 AMRAP
5 Dynamic Squat Stretches
5 Wall Balls (light)
10 Box Step Ups
5 GHDs (or V-Ups)
10 Ring Rows

WORKOUT PREP
2 sets:
5 Wall Balls
3 Box Jumps
5 GHD’s
1 Rope Climb (half way)

WORKOUT – Protector – Firefighters

Freedom (RX’d)
For time:
30 Wall Ball (20/14)
50 Box Jump overs (24/20)
30 Wall Ball (20/14)
50 GHD Sit Ups (Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs (Or 30 Elevated Ring Rows)

STRICT PULL-UPS: WEEK 2

Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–

Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–

COOL DOWN/MOBILITY

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Calf Foam Rolling
20 Scorpion Kicks (each side)
2 x 8 Bretzel