06/08 – City of Cowboys and Culture

WARM-UP
3:00 Machine

into
6:00 AMRAP

8 Roll and Reach
4 Dumbbell Strict Press (light)
4 Dumbbell Push Press (light)
4 Box Step Ups
4 Box Jumps

WORKOUT PREP
2 sets:
2 Dumbbell Push Press (build in weight)
2 Box Jump Overs (build in height)

WORKOUT – City of Cowboys and Culture

Freedom (RX’d)
3-6-9-12-15-18-21
Dumbbell Push Press (2 x 22.5/2 x 15)
Box Jump Overs (24/20)

Cap: 14 Min

STRICT PULL-UPS: WEEK 3

Freedom:
A. 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
Rest 1:00 between sets

B. 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
Rest 1:00 between sets

C. 3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
Rest 30-seconds between sets

Independence:
A. 3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
Rest 1:00 between sets

B. 3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
Rest 1:00 between sets

C. 3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
Rest 30-seconds between sets

Liberty:
A. 3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
Rest 1:00 between sets

B. 3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
Rest 1:00 between sets

C. 3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
Rest 30 seconds between sets

COOL DOWN/MOBILITY

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 15 Adductor Rockbacks
1 Min Calf Foam Rolling
1 Min Foot Smash