WARM-UP -
8:00 AMRAP
45-second Air Bike
5 Inch Worms
3 Broad Jump + Vertical
Jump
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (At
workout pace)
2 Burpees Over 12” block (or
makeshift 12” structure)
WORKOUT - Firestorm
3 Rounds
15/11 Calorie Air Bike
11 Burpees over 12” block (or
makeshift 12” structure)
STRICT HANDSTAND PUSH-
UPS: WEEK 4:
Every 2 minutes for 10
minutes complete:
[should have at least 45
seconds rest]
Freedom: 5-7 sets of Tempo
HSPU - 3 seconds down + 3
seconds up
Independence: 5-7 sets of
Tempo Box HSPU: 3 seconds
down + 3 seconds up
Liberty: 5-7 sets of Tempo
Push Ups (or Elevated Push
Ups): 3 seconds down + 3
seconds up
From the 10-12 minute mark:
Max effort Wall Walks
[to your comfort level of
inversion].
Score is reps of the wall
walks.
COOL DOWN/MOBILITY -
2x 10 Reverse Leg Raises
(each side)
2x 10 Foam Roll Up Wall
1 Minute Calf Foam Rolling