1. Movement Prep/Activation
Hip Halo Warmup
-into-
8 min AMRAP
10 Walking Lunge Steps (total)
5 Knees to Elbows
30-second Air Bike (build in pace)
2. Workout Prep
1 set:
10ft Walking Lunge
4 Toes to Bar
20-second Air Bike (at workout pace)
Freedom (RX’d)
Teams of 2
5 sets (each/1:1)
2:00 AMRAP
50ft Single Dumbbell Walking Lunge (50/35)
12 Toes to Bar
Max Calorie Air Bike in the remaining time
(KG conv: 50ft = 15m, DB 22.5/15)
* Repeat from Feb 15, 2023 (modified to partner version)
Independence
Teams of 2
5 sets (each/1:1)
2:00 AMRAP
50ft Single Dumbbell Walking Lunge (35/25)
8 Toes to Bar
Max Calorie Air Bike in remaining time
(KG conv: 50ft = 15m, DB 15/10)
Liberty
Teams of 2
5 sets (each/1:1)
2:00 AMRAP
50ft Walking Lunge
10 Hanging Knee Raises
Max Calorie Air Bike in remaining time
(KG conv: 50ft = 15m)
- Target number of Calories (total): 160/135+
- Minimum number of Calorie (total) before scaling: 120/90
WARM UP
2 rounds:
10 PVC Pass Throughs
10 PVC Trunk Lifts
10 second Handstand Hold [against wall or Pike Box Hold]
5 Push Ups
WORKOUT
Advanced & Intermediate:
Minute 0-2: Max Kipping Handstand Push Ups
Minute 3: REST
Minute 4: Max Strict Handstand Push Ups
Minute 5: REST
Minute 6: Max Push Ups
Beginner
Minute 0-2: Max Box Handstand Push Ups or Max Plank Hold
Minute 3: REST
Minute 4: Max Push Ups or Modified Push-ups
Minute 5: REST
Minute 6: Max Hold of Pike Box Handstand or Plank
4 rounds:
- 10 Deficit Sumo DB/KB Deadlift @ moderate weight
- 10 GHD Hip Raise @ moderate weight
- 10 Single leg DB Romanian Deadlift (each side) @ moderate weight
- 7 Alligator Rolls (each side)
- 10 Standing Banded Pallof Press (each side)
*Rest 3 minutes b/t rounds
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)