15/10 – Ben & Jerry’s
October 13, 202417/10 – Breyer’s
October 13, 2024WARM-UP
2 sets:
15 Banded Pull Aparts
10 Dynamic Air Squats
into
8:00 AMRAP
10 Cossack Squats
10 Box Step Ups
5 Back Squat (Build in weight)
10 Deadbugs
STRENGTH
6 sets x 6 Back Squats (75%)
Complete a set every 2:00
WORKOUT PREP
2 sets:
4 Dumbbell Box Step Ups (build-in height/weight)
4 Dumbbell Bench (build in weight)
WORKOUT – Tillamook
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (2 x 22.5/2 x 15)(24/20)
8 Dumbbell Bench Press (2 x 22.5/2 x 15) after each set
Time cap: 15 minutes
COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 1 Minute Pec Stretch
2 x 10 Bootstrappers
