Warm Up
8:00 AMRAP
30-second Row
4 lunge Matrix
5 Tempo Dumbbell Front Squats (light)
10 Deadbugs
5 Wall Balls
Workout Prep:
2 sets
5 Wall Balls
5/4 Calorie Row
Rest :45
Back Squat 4×3
Back Squat
Every 2:00 × 4 sets
3 Back Squats @65%
Ball Out – FREEDOM (RX)
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women’s Calories: 22-16-12-8
(Scored by Time)
INDEPENDENCE:
27-21-15-9
Wall Balls (14/10)
Calorie Row
*Women’s Calories: 22-16-12-8
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Adductor Smash (each side)
1:00 Frog Stretch
1:00 Banded Quadruped Rotations (each side)
*Rest as needed between movements and sides.