WARM UP
2:00 Easy Row
2 ROUNDS
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push Ups
5 Inchworm Push Ups
3 x 1:00 Row Builds
10 Empty Barbell Bench b/t Sets
FREEDOM (RX)
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)
(Score is Time)
TIME CAP: 34:00
INDEPENDENCE
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (135/85)
(Score is Time)
LIBERTY
FOR TIME
3k Row*
*Every 3:00 (including 0:00), Perform 10 Dumbbell Bench Press (light)
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
2:00 Pigeon Pose (each)
2:00 Foam Roll Low Back