27/05 – Arlington

WARM-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)