Warm Up
7:00 AMRAP
30-second Easy Row
10 Glute Bridges
8 Suitcase Deadlifts (each)
8 Step Back Lunges
2 Inchworms + 2 Push Ups
Workout Prep:
2 Sets
5/4 Calorie Row building to pace
2x50ft Shuttle Run
Deadlift 4×3
Every 2:30 × 4 sets
3 Deadlifts @72-75%
Versace Mansion – FREEDOM (RX):
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women’s Calories: 20-40-60)
(Scored by Time)
INDEPENDENCE:
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women’s Calories: 16-32-48)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Band Bicep Stretch
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.