WARM-UP -
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)

WORKOUT PREP-
3 sets:

WARM-UP -
Hip Halo

-into-
6 min AMRAP

WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo warm
up

-into-
3 sets:

WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo warm
up

-into-
3 sets:

WARM-UP -
Hip Halo Warm Up

-into-
3 Sets:

10 Box Step Ups
10 Kip Swings
10 Bird Dogs
5 Muscle Cleans
5 Back Squats
STRENGTH -
3 Rep Back Squat

WORKOUT PREP-
3 sets:

WARM-UP -
2:00 Bike
2:00 Run

-into-
6 min AMRAP

WARM-UP -
Hinshaw Warm up
WORKOUT PREP -
100m Run
200/175m Row
100m Run
WORKOUT - “JERRY”-
Freedom (RX’d)
1600m Run
2000m Row
1600m Run
MOBILITY -
1 min foam Roll Quads
1 min foot smash with

WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo warm
up

-into-
3 sets:

Crossover Symmetry or
Banded 7’s + Hip Halo warm
up

-into-
3 sets: