23/08 – Max Verstappen

WARM-UP

10:00 AMRAP
1:00 Row
10 Cossack Squats
10 Bird Dogs
5 Back Squats (empty bar)

STRENGTH

Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%

WORKOUT PREP
2 sets:

20-second Calorie Row
5 Wall Balls

WORKOUT – Max Verstappen

Freedom (RX’d)
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
4 x 5 Quad Foam Rolling (each leg)
2 x 15 Side Lying Rotations (each side)
2 x 1 Min Calf Pumps