WARM-UP -
8:00 AMRAP
45-second Row
10 Alternating V-Ups
5 Dynamic Squat Stretches
5 Wall Balls
5 Kip Swings
WORKOUT PREP -
2 sets:
5/4 Calorie Row (at workout
pace)
4 Wall Balls
3 Toes to Bar
WORKOUT - Survivor
Freedom (RX’d)
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar
(KG conv: 9/6 WB)
GYMNASTICS: Ring Muscle-
Ups/Strict Pull-ups
Choose between the Strength
Option OR the Conditioning
Option (don’t do both). For
the conditioning option, you
should be able to do 10+
strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump
to the top of the rings + 2 to
3-second descent)
5 Tempo Strict Pull-up
Negatives (3 to 5-second
descent). Compete: add
weight if able.
- rest 1 minute between sets -
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted
Hang [35/25 dumbbell
between legs/thigh]
right into
30 seconds of Max Strict Pull
Ups without weight
right into
60 seconds Bar Dips (You will
be in support at the top of
the rig **see video)
---Rest 60 seconds between
sets --
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Reverse Leg Raises
(each side)
2x 10 Bootstrappers
10x 5 Second Cobra