3:00 Machine
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Kip Swings
25ft Lizard Crawl
25ft Walking Lunge
GYMNASTICS SKILL WORK:
STRICT PULL-UP TEST
Level 1: Find the lightest band
that you can do one strict
pull-up with
Level 2: Find your max
unbroken set of unweighted
strict chin-ups
Level 3: Find your max
unbroken set of unweighted
strict pull-ups
Level 4: Find your max 1 rep
weighted strict pull-up
WORKOUT PREP -
2 sets:
10ft Single Arm Dumbbell
Overhead Walking Lunge
(build in weight)
4 Toes to Bar
WORKOUT - Denver Nuggets
Freedom (RX’d)
In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell
Overhead Walking Lunge
(50/35)
10 Toes To Bar
(KG conv: 22.5/15 DB)
*If you complete it within
3 minutes, it unlocks three
more minutes. Repeat
another 2 rounds, with two
additional reps added to the
toes to bar. Continue adding
three minutes and two toes
to bar reps until time catches
you. Cap 15:00/5 rounds.
*You don’t have to rest until
the three minutes is up to
start the next two rounds.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
20 90/90 Rotations
2x :30 Hip Internal Rotations
1 Min Couch Stretch