26/08 – Monopoly

WARM-UP
3:00 Row (increase pacing every 1:00)

-into-
4:00 AMRAP

6 Box Step Ups
5 Single Arm Dumbbell
Shoulder Press (each)
5 Up Downs

WORKOUT PREP
2 sets:
5/4 Calorie Row
2 Box Jumps
4 Dumbbell Push Press (build in weight across sets)

WORKOUT – Monopoly

Freedom (RX’d)
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps (20)
10 Dumbbell Push Press (22.5/15 DBs)
– Rest 90 seconds between sets.

When starting the next set, resume where you left off.

Target Set: +2 Rounds

STRICT PULL-UPS: WEEK 6

This is the LAST WEEK of our Strict Pull-up strength cycle! It’s testing day!

Strength Test:
Freedom: 1RM weighted Strict Pull-up
Independence: Max unbroken unweighted strict pull-ups
Liberty: Find the lightest band that you can do one strict pull-up with

Scoring: note your level and score achieved.

COOL DOWN/MOBILITY

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Calf Foam Rolling
1 Min Ring Tricep Stretch
2 x 15 Adductor Rockbacks