WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo warm
up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or
empty bar *
STRENGTH -
2 Power Cleans + 1 Push Jerk
x 5 sets (@65% of 1RM)
3-2-1-1-1 Front Squat (build up
in weight)
- Rest as needed between
sets -
WORKOUT PREP -
2 sets:
5/4 Calorie Assault Bike
(workout pace)
2 Handstand Push ups
WORKOUT - Cameron Frye
Freedom (RX’d)
Every 5:00 (3 sets)
30/24 Calorie Assault Bike
Max Unbroken Handstand
Push Ups
*Kipping HSPU: every rep = 3
second off the set time
*Strict Handstand Push Ups:
every rep = 5 seconds off the
set time
MOBILITY -
1 min lying 90/90 hip stretch
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)