WARM-UP -
Hinshaw Warm Up
WORKOUT PREP - 3 sets
100m Run (build in pace)
6/5 Cal Row (build in pace)
1 Zombie Rope (build in
progression)
WORKOUT - The Great
British Bake Off
Freedom (RX’d)
1000m Run
WARM-UP -
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
- into -
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
2 sets:
1:00 Run
1:00 Jump Rope
-into-
8:00 AMRAP
WARM-UP -
Hip Halo Warm Up
-into-
3 Rounds (each)
WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
10:00 AMRAP
WARM-UP -
Hip Halo Warm Up
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
30-Second Knee Plank
5 Back Squats (Build in
weight, stay light)
STRENGTH -
Heavy 10-rep Back Squat