WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
3 sets
40-second Row
20-second Single Unders
5 PVC Pass Throughs
5 PVC Around the Worlds
(each direction)
5 Scap Pull Ups
5 Pike Push Ups
WORKOUT PREP -
1 set
10 Single Unders
2 Strict Pull Ups
-rest 30-seconds-
5/4 Calorie Row (workout
pace)
2 Strict Handstand Push Ups
WORKOUT -Blackout-
Freedom (RX’d)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12...
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12...
Calorie Row (female 3-5-
7-9...)
Strict Handstand Push-Up
ACCESSORY -
Back Squat 5x5
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build
to a moderately-heavy set
(75-80%).
MOBILITY -
1 min lying 90/90 hip stretch
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)