WARM-UP -
8:00 AMRAP
30-second Row
30-second Jump Rope
10-second Handstand Hold
5 Pike Push Ups
WORKOUT PREP -
2 sets:
5/4 Calorie Row
10 Double Unders
3 Handstand Push Ups
WORKOUT - Six
Grandfathers
Freedom (RX’d)
100/80 Calorie Row
-into-
5 Rounds
50 Double Unders
10 Handstand Push Ups
-into-
100/80 Calorie Row
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
15x Bootstrappers
1 Minute Dorsiflexion Matrix
1 Minute Forearm Smash