WARM-UP -
8:00 AMRAP
30-second Single Unders
10 Alternating V-Ups
5 Inch Worms
WORKOUT PREP-
2 sets:
10 Double Unders
4 V-Ups
1 Wall Walk
STRICT HANDSTAND PUSH-
UPS: WEEK 3:
10 minute EMOM
Odd Minute:
Freedom: 20 Handstand
Shoulder Taps [right/left = 2
taps] - belly to wall
Independence: 16 Box
Handstand Shoulder Taps
[right/left = 2 taps]
Liberty: 20 High Plank
Shoulder Taps [right/left =
2 taps]
Even Minute:
Freedom: 30 Seconds Max
Effort Ring Push Ups [belly
parallel to the ground]
Independence: 30 Seconds
Max Effort Ring Push Ups
[with rings walked forward, to
be at an incline]
Liberty: 30 seconds Max
Effort Elevated Push Ups
[Elevate hands to a box/
bench ]
WORKOUT - Enchilada
Freedom (RX’d)
3 Rounds
100 Double Unders
30 V-Ups
5 Wall Walks
COOL DOWN/MOBILITY -
2x 1 Minutes Calf Pumps
1 Minute Couch Stretch
2x 10 Down Dog