19/06 –  Pez

WARM-UP – 

3:00 Row 

-into- 

7:00 AMRAP 

• 5 Hanging Knee Raises 
• 5 Hand Release Push Ups (knees) 
• 10 Dynamic Squat Stretches 
• 3 Tempo Front Squats (empty bar-build in weight) 

STRENGTH – 

• 3 Front Squats x 6 sets (80-85%) activate glutttttties

-Complete a set every 2:00- 

WORKOUT PREP – 

3 sets: 

• 3 Bench Press (build in weight) 
• 3 Toes to Bat 

WORKOUT – PEZ 

Freedom (RX’d) 

For Time: 

AMRAP 1:00 

• 7 Barbell Bench Press (70/42) 
• Max toes to bar in the time remaining until you get to 100 reps 

-rest 1:00 between sets- 

• Repeat ever min

Time cap: 15 min (8 rounds) 

COOL DOWN/MOBILITY – 

• BUDDY WALK

• 2×10 Shoulder Extension Bridges 

• 20 90/90 Rotations 
• 2×10 Down Dog