24/05 – The Freman

WARM-UP – 9min

• Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
• Minute 2: 10/8 Calorie Row (build in pace)
• Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)

STRENGTH –

12 min

• establish a Shoulder Press

WORKOUT PREP-

2 sets:

3 Bench Press (build in weight)

1 Rope Climb (half way)

WORKOUT – The Freman

Freedom (RX’d)

18:00 AMRAP

• 6-4-2
• Bench Press (83/50)
• 3-2-1
• Rope Climb (Or 12-8-4 Elevated Ring Rows)
• *Repeat

MOBILITY –

• 1 min lacrosse ball pec smash (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)