12/06 – Minnesota Timberwolves 

WARM-UP – 

10:00 AMRAP 

• run 50m
• 10 Bent Over Banded Rows 
• 5 Inch Worms 
• 10 Box Step Ups 

STRENGTH – 

3 sets: 

• 10 Shoulder Press (60-65%) 
• 10 (L/R) Bent Over Single Arm Dumbbell Rows 

-rest 2:00 between sets- 

WORKOUT PREP – 

2 sets: 

• 50m run 
• 3 Handstand Push Ups 
• 3 Box Jumps (build in height) 

WORKOUT – Minnesota Timberwolves 

Freedom (RX’d) 

12:00 AMRAP 

• 200m run
• 10 Handstand Push Ups 
• the
• 5-10-15-20… 
• Box Jumps (24/20)