WARM-UP -
Hip Halo Warm-Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
STRENGTH -
Week 1
20 Rep Back Squat
WORKOUT PREP -
2 sets:
4 Toes to Bar
2 Burpee Box Jump Overs
WORKOUT - Nigel Uno
Freedom (RX’d)
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs
(24/20)
12 Toes to Bar
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
2x 45 Second Ring Tricep
Stretch
2x 1 Minute Ring Bicep
Stretch
2x 10 Reverse Leg Raises
(each side)