30/07 – Healer – Medical

WARM-UP
Banded Hips

-into-
6:00 AMRAP

30-second Machine (build in pace)
10 Cossack Squats
10 Deadbugs
5 Air Squats

WORKOUT PREP
2 sets:
5 Air Squats
10-second Row/Ski (at workout pace)

WORKOUT – Healer – Medical

Freedom (RX’d)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Row/Ski
– Rest 2:00 between sets –

MAYHEM MINI-PUMP – Chest and Triceps
3 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Standing Tricep Extension w/band @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

COOL DOWN/MOBILITY

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x :45 Ring Tricep Stretch
4 x 5 Quad Foam Rolling (each leg)
2 x 10 Shoulder Extension Bridge