06/05 – Dolly Parton

WARM-UP

Banded 7’s

-into-

1 Round

• 15m walk
• on toes
• on toes backward
• on heels
• feet turned out
• feet turned in
• lunge walk-arms locked
• out overhead
• torso twist
• butt kickers
• high knees

WORKOUT PREP –

1 set

• 100m Run (workout pace)
• 3 Pull-Ups
• 6 Push-Ups
• 9 Air Squats

WORKOUT

Freedom (RX’d)

• 30:00 AMRAP
  • 400m Run
  • 5 Rounds of “Strict Cindy”
  • *1 Rd of Strict Cindy
  • 5 Strict Pull Ups
  • 10 Push Ups
  • 15 Air Squats

MOBILITY

• 1 min Seal Pose
• 1 min Bicep stretch on wall