WARM-UP -
Crossover Symmetry Or
Banded 7’s
-into-
8:00 AMRAP
10-second Active Deadhang
5 Inchworms
10 Alternating V-Ups
10 Single Arm Dumbbell
Bench (each)
WORKOUT PREP -
3 sets:
3 Bench Press (build in
weight)
GYMNASTICS: Handstand
Push Ups
Every 90 seconds for 5
rounds (7:30 total)
Level 1: Buy in of 5 burpees
and then one set of Max
Unbroken Push Ups, with
hands elevated on a box
Level 2: Buy in of 7 burpees
and then one set of Max
unbroken box handstand
push-ups
Level 3: Buy in of 10 burpees
and then one set of Max
unbroken strict handstand
push-ups
** After completing each max
set, rest for the remainder of
the 90 seconds.
WORKOUT - Dallas Flash
Freedom (RX’d)
2 Rounds
12 Bench Press (135/85)
12 GHD Sit Ups (Or V-Ups)
-@5:00-
24 Bench Press (135/85)
24 GHD Sit Ups (Or V-Ups)
-@10:00-
24 GHD Sit Ups (Or V-Ups)
24 Bench Press (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups (Or V-Ups)
12 Bench Press (135/85)
(KG conv: 60/37.5 BP)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x Shoo the Cat
1 Minute Quadruped Forearm
Stretch
20x Scorpion Kicks (each
side)