Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
1:00 Ski
1:00 Bike
1:00 Row
– rest 15 seconds between –

-into-

3 rounds
5 Alternating Dumbbell Bench Press (build across rounds)
10 Alternating Box Step-ups

2. Workout Prep
1 set:
5 Dumbbell Bench Press (at workout weight)
5 Dumbbell Box Step Overs

3. Workout: Othniel

Freedom (RX’d)

10 rounds
10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)
10 Dumbbell Box Step Overs (50s/35s) (24″ / 20″)

* Independence
10 rounds
10 Dumbbell Bench Press (40s/25s) (Or Bench Press 115/80)
10 Dumbbell Box Step Overs (35s/25s) (24″ / 20″)

* Liberty
10 rounds
10 Bar Push-ups
10 Dumbbell Box Step Overs (lite) (20″)