WARM-UP -
3:00 Air Bike (:30 easy, :20
mod, :10 fast)
-into-
5:00 AMRAP
10 Single Leg Calf Raises
(each)
4 Box Step Ups
5 Sit Ups
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build-in
pace)
4 Box Jumps (build-in
height)
4 Sit Ups
WORKOUT - Apple Fritter
Freedom (RX’d)
12:00 AMRAP
Max Air Bike Calories
*Every 2:00, including 0:00
perform:
12 Box Jumps (24/20)
12 Sit Ups
Handstand Push-ups and
Jump Rope Skill Work
Take 5 min to review/
practice, then
EMOM10
odd: 5-10 reps of handstand
push-ups at your level below.
even: Crossover-singles,
double-unders, or
single-unders. Choose a
maintainable number or
practice for 30 seconds.
Handstand Pushup Levels:
Level 1: Box handstand push-
ups or seated shoulder press
Level 2: Kipping handstand
push-ups
Level 3: Strict handstand
push-ups
Level 4: Strict deficit
handstand push-ups
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20 Shoo the Cat
1 Min Posterior Shoulder
Smash
1 Min Calf and Big Toe Stretch