1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
7:00 AMRAP
30-second Row (build in pace)
10-second Handstand Hold Hold
5 Shoulder Press (empty bar)
5 Seated Banded Lat Pull Downs
5 Step Back Lunges (each side)
2. Strength
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
3. Workout Prep
2 sets:
100m Row (At workout pace)
10ft Handstand Walk
Freedom (RX’d)
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)
Independence
Row 400m
25ft Handstand Walk (Or 2 Wall Walks)
Row 600m
50ft Handstand Walk (Or 4 Wall Walks)
Row 800m
25ft Handstand Walk (Or 2 Wall Walks)
Liberty
Row 300m
50ft Bear Crawl
Row 400m
75ft Bear Crawl
Row 500m
50ft Bear Crawl
- Target time: 9-11 minutes
- Time cap: 14 minutes
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Posterior Shoulder Smash
1 Min Ring Lat Stretch
1 Min Cat Cow
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-