19/07 – Cruller

WARM-UP
Banded Shoulders

into

8:00 AMRAP

10 V-Ups
10 Scap Pull Ups
10 Single Arm Dumbbell Bench (each)
30-second Ski (Or Row)

WORKOUT PREP
2 sets:
3 Strict Chin Ups
4 Dumbbell Bench (build in weight)
5/4 Calorie Ski (build-in pace)

WORKOUT – Cruller

Freedom (RX’d)
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (22.5s/15s)
*Max Calorie Ski (or Row) in Remaining Time

– rest 2:00 between sets –

CORE WORK
3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof Press (each side)
*Rest 2:00 b/t sets

COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Ring Lat Stretch
2 Min Pec Stretch