16/10 – Tillamook

WARM-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