WARM-UP -
8:00 AMRAP
10 Heel Toe Rocks
4 Up Downs + Jump Over
10 Overhead Walking Lunge
steps (PVC)
5 World’s Greatest Stretch
(each side)
3 Deadlifts (Empty Bar- Build
across across)
STRENGTH -
Deadlift:
4x2 @ 70%
Post: 3 sets of 10 Dumbbell
Bench Press (light/moderate)
WORKOUT PREP -
2 sets:
2 Burpee Over Bar
10ft Overhead Walking Lunge
(build in weight)
WORKOUT - The Nine-Nine
Freedom (RX’d)
6 sets
1:00 AMRAP
5 Burpee over Bar
25ft Overhead Walking
Lunge (95/65)
Max Burpee over Bar
-rest 1:00 between sets-
(KG conv: 42.5/30 barbell)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute QL Stretch
1 Minute Posterior Hip Stretch
TUESDAY
WARM-UP -
Hinshaw Warm Up
WORKOUT - Mr. Tortilla
Freedom (RX’d)
6 Sets
400m Run with Decreasing
Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest
GYMNASTICS - Pressing
(Week 7)
Complete 3 rounds x 40-50%
of your 1 rep max from week
one
* Goal is to complete each set
unbroken
* Rest 2 minutes between
sets
Level 1: Wall Walks
Level 2: Kipping Handstand
Push-ups
Level 3: Strict Wall Facing
Handstand Push-ups
* If you did not complete the
max test on August 27th,
instead do 40-50 seconds
of work.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)