07/06 – Andes 

WARM-UP – 

2 sets: 

• 10 Banded Pull Aparts 
• 10 Bent Over Banded Rows 

-into- 

8:00 AMRAP 

• 10 Dumbbell Bench Press (floor)
• 5 Kip Swings 
• 10 Supinated Ring Rows 
• :30 sec Ski (Or Row) 

WORKOUT PREP- 

3 sets: 

• 3 Bench Press (build in weight) 
• 3 Chest to bar 
• 1 Bar Muscle Up 

WORKOUT – Andes 

Freedom (RX’d) 

for time

21-18-15 

• Dumbbell Bench Press (22.5/15) 
• Chest to Bar Pull Ups 

-into- 

12-9-6 

• Dumbbell Bench Press (50s/35s) 

9-6-3 

• Bar Muscle Ups (Burpee Pull Up) 

Mayhem Mini-Pump – Upper Body Anterior 

3 Rounds 

• 10 Reverse Grip Incline Dumbbell Bench Press @ RPE 7 
• 10 Seated Chest Fly with Bands @ RPE 7 
• 12 Single DB Double Head Curl @  RPE 7 

-Rest 2 min between rounds- 

MOBILITY – 

• 1 min lacrosse ball pec smash (each side) 
• 1 min overhead elbow grab triceps stretch (each side) 
• 1 min triceps lacrosse ball smash (each side)