WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo Warm
Up
-into-
3 sets
1:00 Machine
3 Box Step ups (each side)
5 Overhead Squats
5 Up Downs
5 Kip Swings
WORKOUT PREP-
3 sets with Partner:
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 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 -
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