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
100/80 Calorie Row
10 Rope Climbs (Or 40 Strict
Pull Ups)
*Partition any way*
GYMNASTICS - 12 min:
LEVEL 1:
2 sets:
Wall walk half-way up wall
10 shoulder touches (with
feet still on the wall)
Wall walk down
**rest 1 min**
Max plank (or plank on
knees)
**rest 1 min**
2 sets:
Wall walk half-way up wall
10 shoulder touches (with
feet still on the wall)
Wall walk down
-- Score is max plank --
LEVEL 2:
2 sets:
Wall walk up
10 wall facing handstand
shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing
handstand hold (for as long
as confident in the hold)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand
shoulder touches
Wall walk down
-- score: time in hs hold --
LEVEL 3:
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
3 min to find a max
freestanding handstand hold
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
-- Handstand hold in a 3x3ft
area. Score is best hold --
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