15/08 – Frog Man

WARM-UP

2:00 Machine 

-into- 

8:00 AMRAP 

25m Lizard Crawl 

10 Cossack Squats 

5 Back Squats (empty bar-build across sets) 

5 Pike Push Ups 

8 Box Step Ups 

8 Ring Rows 

STRENGTH 

Back Squat for load: 

10 reps @ 65% 

5 reps @ 75% 

3 reps @ 85% 

1+ reps @ 95% 

WORKOUT PREP

2 sets: 

2 Handstand Push Ups 

2 Box Jumps (build-in height) 

3 Chest to Bar 

4 Wall Balls (build-in weight) 

WORKOUT – Frog Man 

Freedom (RX’d) 

14:00 AMRAP 

7 Handstand Push Ups 

7 Box Jumps (30/24) 

7 Chest to Bar 

14 Wall Balls (20/14) 

COOL DOWN/MOBILITY

2 x 10 Foam Roll Up Wall 

2 x 30 Seconds Pigeon Stretch Drops 

1 Min Calf Foam Rolling