WARM-UP -
3 sets:
30-second Row
30-second Air Bike
30-second Jump Rope
5 Push ups
WORKOUT PREP -
3 sets:
5/4 Calorie Row
5/4 Calorie Air Bike
*Increase intensity across
sets
STRICT HANDSTAND PUSH-
UPS: WEEK 5:
10 minute EMOM
Odd Minute:
* Freedom: 30 seconds of
Deficit Strict HSPU [45/25
plates]
* Independence: 30 seconds
of Deficit Strict Box HSPU
[45/25 plates]
* Liberty: 30 seconds of Pike
HSPU or Push Ups
Even Minute:
* Freedom: 30 seconds
of Handstand Hold
[freestanding or belly to wall]
* Independence: 30 seconds
of Handstand Hold [back
to wall]
* Liberty: 30 seconds of Box
Handstand Hold or High
Plank Hold
WORKOUT - Wheel of
Fortune
Freedom (RX’d)
2 Rounds
20/16 Calorie Row
20/16 Calorie Air Bike
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike
COOL DOWN/MOBILITY -
20x 90/90 Rotations
2 Minute Bench Stretch for
Lats
2x 10 Down Dog