WARM-UP -
Hip Halo Warm Up
-into-
10:00 AMRAP
5 Roll and Reach
10 Glute Bridges
10 Deadbugs
5 Deadlifts (empty bar)
5 Pike Push Ups
WORKOUT PREP-
Use this time to build up on
your deadlift (just the first
weight) while completing
some handstand push
ups and handstand walks
between sets.
PROGRAMMING NOTE-
This workout places a heavy
demand on the core and
low back. Athletes should
be cautious about the
combination and choose
their weights appropriately
to avoid injury or enhanced
muscle fatigue. Use this
recommended alternative
optionin the notes if it best
suits your gym.
WORKOUT - Open 20.3
Freedom (RX’d)
21-15-9
Deadlifts (225/155)
Handstand Push-Ups
-into-
21-15-9
Deadlifts (315/205)
50ft Handstand Walk (Or 4
Wall Walks) after each set of
Deadlifts
(KG conv: 102.5/70,
142.5/92.5)
ACCESSORY –
Advanced: 5 sets:
30 seconds Top of Ring Dip
Hold
- rest 1 minute between sets -
Intermediate: 5 sets:
20-30 seconds Top of Ring
Dip Hold
- rest 1 minute between sets -
Beginner: 5 sets:
20-30 seconds Top of
Ring Dip Hold (Toes on the
ground)
- rest 1 minute between sets -
COOL DOWN/MOBILITY -
2x 8 Bretzel
20x Shoo the Cat
2 Minute Bench Stretch for
Lats