WARM-UP -
3:00 Bike
-into-
7:00 AMRAP
5 Inchworms
5 Pike Push Ups
10 Deadbugs
10 Bird Dogs
5 Box Jumps
WORKOUT PREP -
3 sets:
5/4 Calorie Bike (Build up to
workout pace)
2 Burpee to Bar
-rest 30-60 seconds between
sets-
GYMNASTICS: Handstand
Push-ups
3 Max Effort sets, rest 1 min
between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push
Ups
Level 4: Push Ups
Level 5: Elevated Push Ups
Score is reps. Note your level
in comments.
WORKOUT - Kilkenny
Freedom (RX’d)
For Time:
50/40 Calorie Air Bike
+Total Bike seconds in
Burpees to Bar
For example, if the bike takes
60 seconds, then you have
60 burpees to bar
Note: there is no time cap
on the bike. Get it done. But
the max number of required
burpees is 100 reps.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x 5 Second Cobra
2 Minute Bench Stretch
Thoracic Spine
2 Minute Bench Stretch for
Lats