WARM-UP -
Hip Halo Warm Up
-into-
6:00 AMRAP
5 Wall Ball Thrusters
30-second Ski or Row
2 Shuttle Runs (focus on
turnaround transition)
WORKOUT PREP -
2 sets:
5 Wall Balls (each/practice
transition)
10-second Ski
2x50ft Shuttle Run (each)
WORKOUT - Frankenstein
Freedom (RX’d)
Teams of 2
120 Wall Balls (20/14)
80/64 Calorie Ski (OR Row)
40x50ft Shuttle Run
80/64 Calorie Ski (OR Row)
120 Wall Balls (20/14)
(KG conv: 9/6 Wall Ball)
* Split reps as desired
Mayhem Mini-Pump –Glutes
3 Rounds at moderate weight
(RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20
Supermans
-Rest 1:00-2:00 between
rounds-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
the next station when their
partner finishes. Rest 2
minutes between rounds
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x 5 Second Cobra
1 Minute Foot Smash
2x 10 Down Dog