Crossover Symmetry or
Banded 7’s
-into-
7:00 AMRAP
30-second Row (build in
pace)
10-second Handstand Hold
Hold
5 Shoulder Press (empty bar)
5 Seated Banded Lat Pull
Downs
5 Step Back Lunges (each
side)
STRENGTH -
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull
Downs after each set
-Rest 2 Minutes between
sets-
WORKOUT PREP -
2 sets:
100m Row (At workout pace)
10ft Handstand Walk
WORKOUT - Carl and Ellie
Freedom (RX’d)
Row 400m
50ft Handstand Walk (Or 4
Wall Walks)
Row 600m
75ft Handstand Walk (Or 6
Wall Walks)
Row 800m
50ft Handstand Walk (Or 4
Wall Walks)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Posterior Shoulder
Smash
1 Min Ring Lat Stretch
1 Min Cat Cow