24/07 – Paris, France

WARM-UP
2 sets
10 Dynamic Squat Stretches
10 Cossack Squats

into

8:00 AMRAP

30-second Row
5 Back Squats (build across sets)
10 Calf Raises
3 Up-Downs + Bar Step Over

STRENGTH
Build up to a Heavy Back Squat
10-12 minutes

WORKOUT PREP
2 sets:
5/4 Calorie Row
5 Thrusters (build in weight)
2 Bar Facing Burpees

WORKOUT – Paris, France

Freedom (RX’d)
6 Rounds
10 Thrusters (43/30)
12/10 Calorie Row
10 Bar Facing Burpees
12/10 Calorie Row

COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Min Bench Stretch Thoracic Spine
2 x 10 Foam Roll On Wall
1 Min Foot Smash