WARM-UP -
Hip Halo Warm Up
-into-
3 sets:
1:00 Assault Bike (increase
speed)
10 Alternating V-Ups
3 Muscle Cleans + 3 Shoulder
Press + 3 Back Squats
WORKOUT PREP -
3 sets:
5/4 Calorie Assault Bike (at
workout pace)
4 GHD’s
2 Back Squats (build-in
weight)*
*Practice transitioning from
the ground to the back rack
position.
WORKOUT - “You’re Killing
me, Smalls”
Freedom (RX’d)
Every 3:00 (7 sets)
12/10 Calorie Assault Bike
(Echo 10/8)
12 GHD’s Or V-Ups
9 Back Squats (155/105)
(KG conv: 70/48)
SKILLS AND DRILLS -
Toes to Bar:
Week 1, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise +
Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on
tiptoes if needed)
5-8 Strict Hanging Knee Raise
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose