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
-Rest 1:00 Between sets-
Repeat from March 31, 2022
* Switch to Shuttle Run, Row,
or Bike if needed.
RING MUSCLE UP SKILL
WORK
Advanced:
EMOM8: Ring Muscle Ups
* Choose a number (1-5)
based on your level that is
a repeatable, unbroken set
throughout the EMOM.
Intermediate:
EMOM8: 2-3 Box Ring Muscle
Ups
Beginner:
Emom8: 5 Assisted Ring Dips
* Video that demos each
progression is in the notes.
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash
(each side)