06/06 – Urals 

WARM-UP – 

2 sets: 

• 1:00 Machine 
• 10 Banded Shoulder Press 

-into- 

2 sets: 

• 10 Russian Kettlebell Swings (light) 
• 5 Shoulder Press (empty bar) 
• 10 Dynamic Squat Stretches 
• 30-second Crossover Single Practice 

STRENGTH – 

Shoulder Press: 

• Heavy 3 Rep 
• Heavy 2 Rep 
• 3 Heavy Singles (Build to 85- 90%)

WORKOUT PREP – 

2 sets: 

• 5 Kettlebell Swings (build in weight) 
• 5 Wall Balls 
• 5 Crossover Singles 

WORKOUT – Urals 

Freedom (RX’d) for time

5 Rounds 

• 21 Kettlebell Swings (24/16) 
• 21 Wall Balls (20/14) 
• 42 Crossover Single Unders 

MOBILITY – 

• 1 min Barbell Quad Smash (each side) 
• 1 min Couch Stretch (each side) 
• 1 min Trap Smash (each side)