WARM-UP -
10:00 AMRAP
30-second Bike
10 Ring Rows
10 Beat Swings
5 Down Dog/Up Dog
Transitions
5 Single Dumbbell Deadlifts
(each side)
5 Double Dumbbell Hang
Snatches (Light)
BAR MUSCLE UPS: WEEK 4:
Warm-up skill work: Tension
is key - bit.ly/3AcFh7p
- Then -
8-minute EMOM [30 seconds
of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of
max Bar Muscle Ups
Odd Minute: 30 seconds of
max Hollow Rocks
Independence:
Even Minute: 30 seconds of
max Box Bar Muscle Ups,
Kipping Chest to Bar Pull-
ups, or Kipping Pull-ups
Odd Minute: 30 seconds of
max Hollow Rocks in Tuck
Position
Liberty:
Even MInute: 30 seconds of
max Ring Rows
Odd Minute: 30 seconds of
max Hollow Hold in Tuck
Position
WORKOUT PREP -
2 sets:
5/4 Calorie Bike (build in
pace)
4 Double Dumbbell Snatch
(build in weight)
WORKOUT - Big Daddy
Freedom (RX’d)
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch
(35s/25s) in Remaining time
-Rest 2:30 between sets-
(KG conv: 15/10 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Seated Biceps
Stretch
1 Minute Barbell Forearm
Stretch
1 Minute Cat Cow