WARM-UP -
Hinshaw Warm-Up
WORKOUT PREP -
Every minute (3 sets)
100m Run
* Start slow and build into a
comfortable pace *
WORKOUT - King Julian
Freedom (RX’d)
5-4-3-2-1 minute
Max Distance Run
PROGRAMMING NOTE
We have squatting in the
strength today after all the
squatting on Monday. The
purpose of this is to flush the
lower body, with the strength
being more skill-based,
resulting in the squats being
WARM-UP -
Hip Halo Warm Up
-into-
3 sets
30-second Bike (easy pace)
10 Banded Pull Through
(Left)
10 Banded Pull Through
(Right)
10 Banded Pull Through
(Both)
10 Hollow Rocks
WARM-UP -
Banded 7’s
-into-
8:00 AMRAP
10 Alternating V-Ups (each
side)
5 Inch Worms
5 Scap Pullups
30-second Machine
WORKOUT PREP-
2 sets:
WARM-UP -
8:00 AMRAP
45-second Row
5 Clean Deadlifts (empty bar)
5 High Hang Muscle Cleans
(empty bar)
5 Shoulder Press (empty bar)
10 Bird Dogs
STRENGTH -
Every 2:00 for 5 sets: Muscle
Cleans + Shoulder Press
WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Banded Strict Pull-Up (Or
10 Ring Rows)
15/12 Knee Push Ups
WORKOUT PREP-
2 sets: