WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
10:00 AMRAP
:30 sec Row
5 Knees to Elbows
:10 Handstand Hold
4 Box Step Ups (each side)
2 Zombie Climbs
WORKOUT PREP -
2 sets:
3 Toes to Bar
3 Burpee to Bar
3 Strict Handstand Push Ups
3 Box Jumps (build in height)
1 Rope Climb (halfway)
WORKOUT - “On
Wednesdays, we wear pink”
Freedom (RX’d)
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push
Ups
20 Box Jumps (30/24)
10 Rope Climbs (Or 30 Strict
Pull Ups)
CORE WORK -
4 sets:
10 Single Arm KB Situps
(Left)
10 Single Arm KB Situps
(Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L +
Both = 1)
:45 sec Overhead DB Hold
(each side)
*Rest 2:00 b/t sets
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)