Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Row
10 Cossacks
5 Pike Push Ups
10 Box Step Ups
3 Back Squats (Build in
weight)
STRENGTH -
Back Squat
10@55%
5@65%
5@75%
5+@85%
WORKOUT PREP-
2 sets:
5/4 Calorie Row (at workout
pace)
2 Strict Handstand Push Ups
4 Dumbbell Box Step Ups
(build in weight and height)
WORKOUT - Heroes
Freedom (RX’d)
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups
(35s/25s) (20in box)
(KG conv: 15/10 DBs)
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Min Ring Bicep Stretch
2x 10 Seated External
Rotations (each side)
20 Scorpion Kicks (each side)