12/09 – “You got it, Dude!”

WARM-UP

8:00 AMRAP
2 x 15m Shuttle Run
5 Kip Swings
10 Alt. V-Ups
5 Back Squats
3 Worlds Greatest Stretch (each side)

STRENGTH

Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5kg

WORKOUT PREP

2 sets:
5 Wall Balls
3 Toes to Bar
1 x 15m Shuttle Run

WORKOUT – “You got it, Dude!”

Freedom (RX’d)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
10 x 15m Shuttle Run

*Each shuttle run rep is 7.5m feet down + 7.5m feet back

Time cap: 18 Minutes

COOL DOWN/MOBILITY

2 x 8 Bretzel
2 x 10 Foam Roll Up Wall
1 Min Calf Foam Rolling