WARM-UP -
10:00 AMRAP
30-second Machine
5 Roll and Reach
10 Bird Dogs
10 Cossack Squats
10 Step Back Lunges
10-second Handstand Hold
5 Single Arm Dumbbell Strict
Press (each)
GYMNASTICS: Pressing
(Week 5)
8 minute EMOM
Level 1:
Odd minute: Complete 35%
of your 1 rep max effort from
week one of wall walks
Even minute: 7 double
dumbbell seated shoulder
presses [25/15s]
Level 2:
Odd minute: Complete 35%
of your 1 rep max effort
from week one of kipping
handstand push ups
Even minute: 10 double
dumbbell seated shoulder
presses [35/25s]
Level 3:
Odd minute: Complete 35%
of your 1 rep max effort from
week one of wall facing
handstand push ups
Even minute: 12 double
dumbbell seated shoulder
presses [50/35s]
Score: number reps per set
for the odd minute
* If you did not complete
the max test, instead do 35
seconds of work for the odd
minute.
WORKOUT PREP -
3 sets:
3 GHDs
4 DB Step Back Lunges
2 DB Push Press
WORKOUT - War Eagle
Freedom (RX’d)
5 Rounds
15 GHDs (Or V-Ups)
12 Dumbbell Step Back
Lunges (50s/35s)
9 Dumbbell Push Press
(50s/35s)
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
10x 5 Second Cobra
2x :30 Pigeon Stretch Drops
2x 10 Down Dog