WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Roll and Reach
5 Worlds Greatest Stretch
3 Muscle Clean (empty bar)
3 Front Squats (empty bar)
3 Squat Cleans (empty bar)
3 Up Down + Jumping Pull
Up
WORKOUT PREP-
3 sets:
2 Squat Cleans (build in
weight)
2 Burpee Pull Ups
WORKOUT - West Ham
United
Freedom (RX’d)
7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups
(KG conv: 70/47.5 Squat
Cleans)
GYMNASTICS -
HANDSTAND/GRIP (WEEK
4)
8-minute EMOM:
Level 1:
Odd minute: 10 Hanging
Strict Knee Raises
Even minute: 30-second Pike
Box Handstand Hold or Plank
Hold Practice
Level 2:
Odd minute: 12 Alternating
Single Leg Toes to Bar
Even minute: 30-second
Handstand Hold Practice
Level 3:
Odd minute: 20 Alternating
Single Leg Toes to Bar
Even minute: 30-second
Freestanding Handstand Hold
Practice
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Barbell Forearm
Stretch
1 Minute Cat Cow
2x 1 Minute Pec Stretch