WARM-UP -
Hip Halo Warm Up + Banded
7’s
-into-
8:00 AMRAP
10 Kip Swings
10 Ring Rows
10 Box Step Ups
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)
GYMNASTICS:
Choose either the Rope
Climb Option or the Strict
Pull-up Option. Full details
can be found in the Friday
programming later in this
doc.
WORKOUT PREP-
3 sets:
2 Front Squats (build in
weight)
2 Box Jump Overs (build in
height)
3 Chest to Bar Pull Ups
WORKOUT Count Dooku
Freedom (RX’d)
2:00 AMRAP
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-
(KG conv: 60/42.5 FS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Band Wrist
Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for
Lats