WARM-UP -
8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase
Deadlifts (each)
STRENGTH -
Deadlift (Wave 2):
Tempo Deadlift (3sec down)
5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing
GYMNASTICS: Pressing
(Week 3)
8-minute EMOM
Level 1:
Odd minute: Complete 30%
of your 1 rep max effort from
week one of wall walks
Even minute: 5-7 no push up
burpees
Level 2:
Odd minute: Complete 30%
of your 1 rep max effort
from week one of kipping
handstand push ups
Even minute: 10 no push up
burpees
Level 3:
Odd minute: Complete 30%
of your 1 rep max effort from
week one of wall facing
handstand push ups
Even minute: 15 no push up
burpees
Score the number of reps
completed per set for the
odd minute movement
WORKOUT PREP -
2 sets:
10 Double Unders
4 Abmat Sit ups
WORKOUT - Annie 2.0
Freedom (RX’d)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Band Wrist
Mobilization
20x 90/90 Rotations
1 Minute Forearm Smash