WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
5 Pike Push Ups
3 Front Squats (empty bar)
STRENGTH -
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high
height)
WORKOUT PREP -
3 sets:
1 Strict Handstand Push Ups
2 Burpee Over Dumbbells
2 Dumbbell Squats
WORKOUT - Atlanta
Bouncers
Freedom (RX’d)
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
(KG conv: 15/10 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Down Dog
1 Minute Barbell Forearm
Stretch
1 Minute Couch Stretch