WARM-UP -
3:00 Air Bike
3:00 Run
-into-
2 Sets:
5/4 Calorie Air Bike (build
in pace)
50m Run (build in pace)
10 Walking Lunge Steps
5 Pike Push Ups
WORKOUT PREP -
After the warm-up, athletes
should be good to go.
STRICT HANDSTAND PUSH-
UPS: WEEK 6:
This is the final week of our
strict handstand push-up
gymnastic strength cycle. It’s
retest day!
Freedom: 1 set of max strict
handstand push-ups
Independence: 1 set of max
strict box handstand push-
ups (note the box height
used)
Liberty: 1 set of max push-ups
or elevated push-ups
WORKOUT - “The simple
bare necessities”
Freedom (RX’d)
Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air
Bike
Even Sets: 200m Run
COOL DOWN/MOBILITY -
4x 5 Quad Foam Rolling
(each leg)
2x 10 Reverse Leg Raises