21/06 –  Red Wings

WARM-UP – 

8 min AMRAP 

• 50m Jog 
• 5 Up-Downs 
• 5 Downward Dog to Upward Dog 

STRENGTH – 

• 3 Shoulder Press x 6 sets (80-85%) 

-Complete a set every 2:00- 

WORKOUT PREP- 

1 set: 

50m Run (with weight) 

3 Burpees 

WORKOUT – “Red Wings” 

Freedom (RX’d) 

19:00 AMRAP 

• Run 400 meters with (an odd friend ) *
• 19 Burpees 

* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object. 

COOL DOWN/MOBILITY – 

• BUDDY WALK
• 20 Shoo the Cat 
• 1 Min Calf and Big Toe Stretch 
• 2x :30 Foam Roller Hip Internal Rotations