WORKOUT - Home Improvement
FREEDOM (RX’D)
4 sets:
25/20 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press
(50s/35s)
-rest 2:00 between sets-
(Scored by Time)
(KG conv: 22.5/15 DBs)
GYMNASTICS
HANDSTAND PUSH-UPS
Level 1 - 9 min EMOM:
Min 1: 12 Double DB Seated Strict
Press with legs extended
Min 2: 20-30 sec Double DB
Overhead Hold with legs extended
Min 3: Rest
Level 2 - 9 min EMOM:
Min 1: AMRAP unbroken Pike on Box
Strict HSPUs (20 sec cap)
Min 2: 4 Strict HSPUs with 4 sec
negative (lowering from extension
to the floor)
Min 3: Rest
Level 3 - 9 min EMOM:
Min 1: AMRAP Strict HSPUs to floor
in 30 sec
Min 2: AMRAP unbroken Strict
HSPUs to 2” riser in 30 sec
Min 3: Rest