24/05 – The Freman
May 23, 202428/05 – Courtesy of the Red White and Blue
May 23, 2024WARM-UP –
5 sets:
- Over under 100m row
- + 1 Penalty Burpee per m
- (Cap is 5 burpees)
STRENGTH –
3 sets:
- 12 Shoulder Press (55-60%)
- 12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-
WORKOUT PREP –
1 set:
- 5/4 Calorie Row
- 2 Burpee Box Get Over
- 5/4 Calorie Row
WORKOUT – “Arlington”
Freedom (RX’d)
- 15/12 Calorie erg
- 10 Burpee Box Get Overs (30/24)
- 15/12 Calorie erg
MOBILITY –
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side) MOBILITY –
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball
smash (each side)
