WARM-UP -
8:00 AMRAP
15 Glute Bridges
10 Banded Good Mornings
6 Box Step Ups (building)
10 V-Ups
WORKOUT PREP -
2 sets:
2 Single Dumbbell Box Step
Ups
3 GHDs
WORKOUT - Impala
Freedom (RX’d)
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step
Ups (50/35) (24/20)
10 GHDs (Or Stick Sit Ups)
(KG conv: 22.5/15 DB)
GYMNASTICS: Skill Review
Take 15 minutes to help
athletes practice double-
unders or crossover singles.
We have crossover singles
coming up in a workout soon
and today would be a great
day to practice.
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles n
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
4x 5 Quad Foam Rolling
(each leg)
1 Minute Dorsiflexion Matrix