WOD
Monday 02.13.2023
Monday | 02.13.2023
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 machine
-into-
3 sets:
5 Kettlebell Swings (eye level)
5 Tempo Goblet Squats (3 second negative)
30 seconds single/double unders
5 Bench Press (empty bar- build across sets)
2. Strength:
Bench Press: 10 sets x 3 reps at 67.5%
3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5 Goblet Squats (build in weight)
10 Double Unders
4. Workout: Hod dog and Fries
Freedom (RX’d)
5 rounds
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
60 Double Unders
*Scaling/Modifications coached in class
5. Cooldown/Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)