1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets:
2×50 ft synchro shuttle jogs
2 Rope Pulls for height OR 2 zombie climbs
3 Bench Press (empty bar – build across)
2. Workout Prep
– With Partner -1 set:
1x50ft Shuttle Run (each)
1 Rope Climb (each)
3 Bench Press (each)
Biff Tannen
Freedom (RX’d)
Teams of 2
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press (155/95)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)
(KG conv: 70/43)
Independence
Teams of 2
50x50ft Shuttle Runs (1:1)
10 Rope Climbs
50 Bench Press (135/85)
10 Rope Climbs
50x50ft Shuttle Runs (1:1)
(KG conv: 61/38)
Liberty
Teams of 2
30x50ft Shuttle Runs (1:1)
12 Zombie Rope Climbs
50 Dumbbell Bench Press (light)
12 Zombie Rope Climbs
30x50ft Shuttle Runs (1:1)
- Target time: 18-20 minutes
- Time cap: 28 minutes
Rope Climbs: Week 3 Day 2
3 rounds of 30 seconds of work/30 seconds of rest:
[Stay on each station for all 3 rounds BEFORE you rotate]
- Minute 1 :Zombie Rope Climbs
- Minute 2: V-Ups on Floor
- Minute 3: Double Farmer Carry Hold [65/45] [40/25]
Alternate Workout Option:
9 minute AMRAP
5 Inchworms
15 Sit Ups
45 second Double Farmer Carry Hold [25/15s]
4 Rounds
- 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
- 12 DB Walking Lunges @ moderate weight – maintain quality RPE 7
- 10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)