01/07 – July 1776

WARM-UP

• Hip band

-into-

3 sets

• 30-second Row
• 5 Front Squats (Build in weight)

• 2 Broad Jumps + Vertical
• Jump (Build in distance)
• 30-second Single Unders

STRENGTH

5 sets:

• 5 Front Squat (65%)
• 3 Standing Broad Jump after each set

Rest 2 Minutes between

WORKOUT PREP

1 set:

• 5 Wall Balls
• 10 Double Unders
• 5/4 Calorie Row

WORKOUT – July 1776

Freedom (RX’d)

• 3 sets (Every 6:00)

2 Rounds

• 15 Wall Balls (9/6)
• 30 Double Unders
• 15/12 Calorie Row
• 30 Double Unders

COOL DOWN/MOBILITY –

• 3-5 minutes of easy cardio (this can be walk, a slow row)
• 2 x 10 Bootstrappers
• 1 Min Calf Foam Rolling
• 2 x 10 Reverse Leg Raises