WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo Warm
up
-into-
3 sets:
5 Single Arm Ring Rows
(each side)
5 Front Squats (empty bar)
5 Shoulder Press
30-second Knee Plank
5 Up downs
WORKOUT PREP -
2 sets:
3 Thrusters (build in weight)
2 Burpee over Bar
3 Chest to Bar
WORKOUT - Ferris Bueller’s
Day Off
Freedom (RX’d)
21-15-9
Thrusters (95/65)
Burpee Over Bar
Chest to Bar
(KG conv: 43/29)
** Repeat workout from
7/25/22 **
SKILLS AND DRILLS -
Toes to Bar:
Week 2, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise +
Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on
tiptoes if needed)
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold
(elbows)
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall
(each side