Hip Halo + Banded 7s
-into-
10:00 AMRAP
5 Inchworms
5 Kip Swings
5 Single Arm Ring Rows
(each)
3 Muscle Snatch (empty bar)
3 Snatch Push Press + 3
Overhead Squats (empty bar)
2x50ft Shuttle Run
WORKOUT PREP-
2 sets:
1 Bar Muscle Up
3 Overhead Squats (Build in
weight)
1x50ft Shuttle Run
Gymnastics Skill Review-
Take this time to warm-
up and practice form and
efficiency in the gymnastic
option that are you planning
to do in today’s workout.
* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups
WORKOUT Newgrange
Freedom (RX’d)
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10
Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10
Chest to Bar)
(KG conv: 42.5/30 OHS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
15x Bootstrappers
1 Minute Barbell Forearm
Stretch
2x 8 Bretzel