04/07 – “The Ginger”

WARM-UP

• 3:00 Machine

into

• 100m Run
• 10 Dynamic Squat Stretches
• 5 Front Squats (empty bar)
• 5 Push Press (empty bar)
• 10 Ring Rows

WORKOUT PREP

2 sets:

• 50m Run (At workout pace)
• 3 Thrusters (Build in weight)
• 5 Pull Ups

WORKOUT – “The Ginger”

Freedom (RX’d)

“The Ginger”

22:00 AMRAP

• 400m Run
• 7 Thrusters (70/47)
• 20 Pull Ups

MAYHEM MINI-PUMP

Glutes and Shoulders

3 Rounds

• 10 Weighted Hip Thrust @ RPE 7
• 10 GHD Hip Raise @ RPE 7
• 10 Plate Front Raise @ RPE 7

Rest 1 minute between

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Calf Foam Rolling

1 Min Couch Stretch (each side)

1 Min Foot Smash (each foot)