08/08 – Cowtown Coliseum

WARM-UP
2 sets:
10 Banded Rows
10 Dynamic Squat Stretches

into
8:00 AMRAP

10 Alternating V-Ups
5 Single Arm Dumbbell Bench (light-each side)
5 Goblet Squats (light)
30-second Row

WORKOUT PREP
2 sets:
5 Bench Press (build in weight)
5 Goblet Squats (build in weight)
100m Row

WORKOUT – Cowtown Coliseum

Freedom (RX’d)
4 sets
2:30 AMRAP
20 Bench Press (40/30)
20 Kettlebell Goblet Squats (24/16)
Max meter Row in remaining time*

-Rest 2:30 between sets-
*Rollover meters count

MAYHEM MINI-PUMP – Core

4 rounds:
10 Kettlebell Side Bend (each side)
20 Dip-Supported Leg Raises
:30-45 sec Face-Up Chinese Plank
*Rest 2 minutes between rounds

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 45 Sec Ring Tricep Stretch
1 Min Dorsiflexion Matrix