15/07 – Glazed Donut

WARM-UP
Banded Hips

into

8:00 AMRAP

3 Front Squats
4 Up Downs Over Bar
5 Kip Swings
10 Scap Pull Ups

WORKOUT PREP
3 sets:
2 Front Squats (build in weight)
2 Bar Facing Burpees
3 Pull Ups

WORKOUT – Glazed Donut

Freedom (RX’d)
3 Rounds
10 Front Squats (55/35) (45/30)
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats (55/35) (45/30)
30 Bar Facing Burpees
30 Pull Ups

MAYHEM MINI-PUMP – Chest and Triceps
3 Rounds
8 x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7

Rest 1 min b/t rounds

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 10 Bootstrappers
1 Min Calf Foam Rolling
2 Min Bench Stretch for Lats