26/06 –  Paradise Falls 

WARM-UP – 

10:00 AMRAP 

• 50m run 
• 5 Greatest Stretch in the world (each) 
• 5 Front Squats (empty bar) 
• 3 Low Box Jumps 
• 1 Zombie Rope Climb 

STRENGTH – 

3 Sets: 

• 8 Front Squat (65-70%) 
• 3 Seated Box Jumps after each set 

                  -rest 2 Minutes between sets- 

WORKOUT PREP – 

2 sets: 

• 50mrun (build in pace) 
• 1 Rope Climb 

• 4 Box Jump Overs (build in height) 

WORKOUT – Paradise Falls 

Freedom (RX’d) 

7 Rounds 

• 150mrun 
• 1 Rope Climb (Or 3 Strict Pull Ups) 
• 10 Box Jump Overs (24/20) 
• 1 Rope Climb (Or 3 Strict Pull Ups) 

COOL DOWN/MOBILITY – 

• 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 
• 2 Min Posterior Hip Stretch (each side) 
• 2x 45 Sec Ring Tricep Stretch 
• 2x 10 Open Book