WARM-UP -
10:00 AMRAP
45-second Air Bike
10 Kip Swings
8 Ring Rows
8 Line Hops
4 Up Downs
BAR MUSCLE UPS: WEEK 6:
Warm-up skill work: review
common faults shown in this
video - bit.ly/48MUKaT
- Then, 8-minute EMOM:
Freedom:
Even Minute: 4-6 Bar Muscle
Ups
Odd Minute: 30-second
Hollow Hold
Independence:
Even Minute: 5-7 Box Bar
Muscle Ups, Kipping Chest
to Bar Pull-ups, or Kipping
Pull-ups
Odd Minute: 20-second
Hollow Hold in Tuck Position
Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of
Sit Ups
Score is reps of the Even
Minute movement
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike (build
in pace)
10 Double Unders
WORKOUT - Baby Park
Freedom (RX’d)
3 sets (Every 7:00)
15-12-9
Calorie Air Bike
60-48-36
Double Unders
-Womens Calories: 12-10-8
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x 5 Quad Foam Rolling
1 Minute Dorsiflexion Matrix