WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Banded Shoulder Press
10 Deadbugs
5 Deadlifts (empty bar, build
across sets)
5 Kip Swings
5 Hanging Knee Raises
WORKOUT PREP-
3 sets:
2 Deadlifts (build in weight)
2 Handstand Push Ups
2 Toes to Bar
GYMNASTICS -
HANDSTAND/GRIP (WEEK
6)
7-minute AMRAP
Ascending ladder of reps 1-2-3-4-
5-6-etc…
Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left
=1 rep]
After EVERY round, complete 100-
foot farmers carry [35s/25s]
(KG conv: 15/10)
Level 2:
Walk Walk
Plank Shoulder Taps [right/left
=1 rep]
After EVERY round, complete 100-
foot farmers carry [50s/35s]
(KG conv: 22.5/15)
Level 3:
Walk Walk + Shoulder Taps [right/
left =1 rep]
After EVERY round, complete 100-
foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)
WORKOUT - Yukon Cornelius
Freedom (RX’d)
3 Rounds
7 Deadlifts (275/185)
14 Handstand Push Ups
21 Toes to Bar
(KG conv: 125/85)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Adductor Rockbacks
20x Scorpion Kicks (each
side)
1 Minute Biceps Stretch on
Rig