WARM-UP -
8:00 AMRAP
:30 Air Bike (Legs only)
:30 Air Bike (Arms only)
4 Up-Downs to Plate
:30 Jump Rope
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (Build
in pace)
2 Burpee to Plate
HANDSTAND WALK SKILL
WORK -
EMOM7:
Level 1: Kick up to the wall,
then perform 10 back to wall
handstand shoulder taps..
Scaling option is to perform
this with feet on a box or
from a plank position.
Level 2: 15 foot handstand
walk or 30 seconds of
practice
Level 3: 25 foot handstand
walk
** Coaching video demoing
each scaling option is in the
coach notes
WORKOUT - “No Banner,
Only Hulk”
Freedom (RX’d)
42-30-18
Calorie Air Bike (Women: 34-
24-14 calories)
Burpees to Plate
MOBILITY -
1:00 Barbell Quad Smash
(each side)
1:00 Couch Stretch (each
side)
1:00 Trap Smash (each