WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up

-into-
3 sets:

WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up

-into-
3 sets:

WARM-UP -
2:00 Machine

-into-
Hip Halo Warm Up

-into-
3 sets:

WARM-UP -
Hinshaw Warm Up
WORKOUT PREP - 3 sets
100m Run (build in pace)
6/5 Cal Row (build in pace)
1 Zombie Rope (build in
progression)
WORKOUT - The Great
British Bake Off
Freedom (RX’d)
1000m Run

WARM-UP -
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
- into -
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press

WARM-UP -
3:00 Row

-into-
3 sets:

2 sets:
1:00 Run
1:00 Jump Rope

-into-
8:00 AMRAP

WARM-UP -
Hip Halo Warm Up

-into-
3 Rounds (each)

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
10:00 AMRAP