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)