1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
45-second Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (empty))
5 Inchworm
3 Pike Push Ups
2. Workout Prep
2 sets:
2 Handstand Push Ups
1 Strict Handstand Push Up
5 cal Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (build in weight))
Freedom (RX’d)
45 Push-Ups
30/24 Calorie Bike
30 Handstand Push Ups
30/24 Calorie Bike
15 Strict Handstand Push Ups
Independence
For time:
30 Push-Ups
25/20 Calorie Bike
20 Pike Push Ups
25/20 Calorie Bike
10 Handstand Push Ups off a Box
Liberty
For time:
20 Bar Push-Ups
20/16 Calorie Row
20 Bar Push Ups
20/16 Calorie Row
20 Bar Push Ups
- Target time: 10-12 minutes
- Time cap: 15 minutes
3 Rounds
7-10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Down Dog
20 90/90 Rotations
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.
Strict Pull Up
DB Spider Curls