1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
30-second Air Bike
5 Kip Swings
3 Kipping Pull Up/Chest to Bar
3 5-Second Top of Ring Dip Hold + Slow, Controlled Negative
- Building Hollow Hold & Rocks
- Building Arch Holds
- Application & Beat Swing
- Kip Swing (Press down)
- Kipping Pull up
- Kipping Chest tobar/Ab to bar
- Knee Drill & Hip Drill
- Low Bar & Bar MU Practice
Freedom (RX’d)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
Independence
30/24 Calorie Air Bike
30 Chest to Bar Pull Ups
30/24 Calorie Air Bike
Liberty
20/15 Calorie Air Bike
30 Jumping Chest to bar Pull Ups
20/15 Calorie Air Bike
- Target time: 5:00-7:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch
Bench Stretch for Lats