WARM-UP -
2:00 Machine:
-into-
10:00 AMRAP
10 Walking Lunge Steps +
Torso Twist
10 Shoulder Taps (plank)
10-second Handstand Hold
5 Kip Swings
5 Hanging Knee Raises
WORKOUT PREP-
2 sets:
10ft Single Dumbbell Walking
Lunge (build in weight)
1 Wall Walk
3 Toes to Bar
WORKOUT - “Pumpernickel”
Freedom (RX’d)
For Time:
100ft Single Dumbbell
Walking Lunge (50/35)
5 Wall Walks (OR 50ft
Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell
Walking Lunge (50/35)
10 Wall Walks (OR 100ft
Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell
Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
* The dumbbell can be held
on the shoulders, in the “front
rack,” or any desired hold
that keeps a hand in contact
with the dumbbell at all times
while lunging.
ACCESSORY
Accumulate 4 minutes of
a sandbag front hold at a
challenging weight
-rest as needed between
breaks-
* If sandbags are unavailable,
substitute double kettlebell/
dumbbell front rack hold.
* Athletes can partner up
and perform an 8 min hold,
switching as desired. Try to
even out total hold times
between athletes.
* Score is total weight held
COOL DOWN/MOBILITY -
1 Minute Posterior Shoulder
Smash
1 Minute Barbell Forearm
Stretch
2x30 seconds Pigeon Stretch
Drops