1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
10:00 AMRAP
:30 sec Row
5 Knees to Elbows
:10 Handstand Hold
4 Box Step Ups (each side)
2 Zombie Climbs
2. Workout Prep
2 sets:
3 Toes to Bar
3 Burpee to Bar
3 Strict Handstand Push Ups
3 Box Jumps (build in height)
1 Rope Climb (halfway)
“On Wednesdays, we wear pink”
Freedom (RX’d)
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Box Jumps (30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)
Independence
50 Knees to Elbows
40 Burpee to Bar (6” reach)
30 Handstand Push Ups
20 Box Jumps (24/20)
8 Rope Climbs (Or 24 Strict Pull Ups)
Liberty
50 Hanging Knee Raises
40 Up Downs
30 Dumbbell Push Press (light)
20 Box Step Ups (24/20)
10 Zombie Rope Climbs (Or 30 Ring Rows)
- Target time: 12-14 minutes
- Time cap: 20 minutes
4 sets:
- 10 Single Arm KB Situps (Left)
- 10 Single Arm KB Situps (Right)
- 30 sec Hanging L-sit hold
- 10 Alt. V up + V-ups (R + L + Both = 1)
- :45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side