Hip Halo Warm Up
-into-
8:00 AMRAP
1:00 Machine
5 Kip Swings
5 Hanging Knee Raises
5 Inchworms
5 Dynamic Squat Stretches
WORKOUT PREP-
2 sets:
3 Toes to Bar
5 Air Squats
GYMNASTICS:
Handstand Push Ups
Test Day!
On a running clock:
Level 1:
0-2 minutes: Max effort Box
Handstand Push Ups OR
scale to push-ups on the floor
or hands on a box/elevated
surface
2-4 minutes: REST
4-6 minutes: Max effort Box
Handstand Plate Walks OR
scale to Plank Shoulder Taps
Level 2:
0-2 minutes: Max effort strict
handstand push-up to floor
or kipping handstand push-
ups [if you have at least 1-2
strict handstand push-ups]
2-4 minutes: REST
4-6 minutes: Max effort
Handstand Walking OR max
wall walks
Level 3:
0-2 minutes: Max effort
deficit kipping handstand
push-ups [2 in deficit]
2-4 minutes: REST
4-6 minutes: Max effort
Handstand Walking
WORKOUT - Roe
Freedom (RX’d)
25-20-15-10-5 Toes to Bar
50-40-30-20-10 Air Squats
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x 5 Second Cobra
2x 15 Side Lying Rotations
(each side)
1 Minute Band Biceps