1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Bench Press (empty bar - build across)
10 Plate toe touch (each side)
3 Box Step Up (each side)
30-sec run (easy pace)

2. Strength Prep
We will be working back and forth between Bench Press and Box Jumps.

3. Workout Prep
2 sets:
5 Ring Row
3 Bench Press (build in weight)
4 Dumbbell Box Steps

Firehouse Subs

Freedom (RX'd)
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50/35) (24/20)
-rest 2:00 between sets-
(KG conv: DB 22.5/15)

Independence
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Dumbbell Bench (35s/25s)
Max Single Dumbbell Box Step Ups (35/25) (24/20)
-rest 2:00 between sets-
(KG conv: DB 15/10)

Liberty
4 Sets:
3:00 AMRAP
10 Ring Rows (Or Bent Over Dumbbell Rows)
10 Dumbbell Bench (light)
Max Box Step Ups (24/20)
-rest 2:00 between sets-

• Target number of reps each set: 25+ steps
• Minimum number of reps before scaling: 16 steps

• 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)