WARM-UP -
2 sets:
1:00 Jump Rope
1:00 Run
-into-
6:00 AMRAP
12 Glute Bridges
10-second Handstand Hold
8 Walking Lunges
4 Up Down over Dumbbell
WORKOUT PREP -
2 sets:
10ft Single Dumbbell Walking
Lunge (build in weight)
2 Burpee Over Dumbbell
100m Run (build in pace)
GYMNASTICS: Handstand
Walk/Hold Practice
EMOM 8 minutes
Level 1:
Even minute: 30 seconds of
max effort box handstand
hold. The scaling option is a
high plank hold.
Odd Minute: 10 plate ups/
downs
Level 2:
Even minute: 30 seconds
max effort handstand hold
against the wall
Odd Minute: 10 plate up/
downs against
Level 3:
Even minute: 30 seconds
of max effort freestanding
handstand hold
Odd Minute: 16 plate up/
downs against the wall
WORKOUT - Daphne’s
Ladder
Freedom (RX’d)
25-50-75-100-125ft Single
Dumbbell Walking Lunge
(50/35)
5-10-15-20-25 Burpee Over
Dumbbell
200m Run after each round
(KG conv: 22.5/15 DB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
45 Second Supine Twists
1 Minute Dorsiflexion Matrix