1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Kip Swings
5 Bent Over Dumbbell Rows
5 Dumbbell Muscle Cleans + Shoulder Press
5 Low Box Jumps
5 Pause Bench Press (empty bar- build across sets)
2. Strength Overview
We will be working back and forth between Bench Press and Box Jumps.
3. Workout Prep
2 sets: (each)
1 Bar Muscle Up
1 Wall Walk
5 Synchro Wall Ball Sit Ups
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
Blue Cheese
Freedom (RX’d)
Teams of 2
4 Rounds:
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up (20/14)
(KG conv: WB 9/6)
Independence
Teams of 2
4 Rounds:
10 Bar Muscle Ups (Or 20 Chest to Bar)
10 Wall Walks
24 Synchro Wall Ball Sit Up (14/10)
(KG conv: WB 6/4)
Liberty
Teams of 2
4 Rounds:
12 Jumping Pull Ups
12 Inch Worms
24 Synchro Sit Up
- Target time: 11-13 minutes
- Time cap: 16 minutes
- 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)
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*
* Rest as needed between sets *