02/08 – Heroes

WARM-UP
Banded Hips

-into-
8:00 AMRAP

30-second Row
10 Cossacks
5 Pike Push Ups
10 Box Step Ups
3 Back Squats (Build in weight)

STRENGTH
Back Squat:
10 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%

WORKOUT PREP
2 sets:

5/4 Calorie Row (at workout pace)
2 Strict Handstand Push Ups
4 Dumbbell Box Step Ups (build in weight and height)

WORKOUT – Heroes

Freedom (RX’d)
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (15s/10s) (20in box)

COOL DOWN/MOBILITY

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 1 Min Ring Bicep Stretch
2 x 10 Seated External Rotations (each side)
20 Scorpion Kicks (each side)