WARM-UP -
Hinshaw Warm Up (10:00-
12:00)
-into-
8:00 AMRAP
50m Jog
5 Scap Pullups
3 Kipping Pull ups/Chest
to Bars
3 Inch Worms
10-second Handstand Hold
WORKOUT PREP -
2 sets:
50m Run (at workout pace)
1 Bar Muscle Ups
1 Wall Walk
GYMNASTICS: Handstand
Walk/Hold
EMOM 10
Level 1:
Even minute: 30 seconds
of wall walks to a height of
comfort level
Odd Minute: Double KB
Overhead Static Hold [light
weight]
Level 2:
Even minute: 30 seconds
of wall walks with OPEN
standards [hands on the line]
Odd Minute: Double KB
Overhead Static Hold (53/35
lbs)(24/16 kg)
Level 3:
Even minute: Max unbroken
handstand walk within 30
seconds [goal is to not come
down for 30 seconds]
Odd Minute: Double KB
Overhead Static Hold (70/53
lbs)(32/24 kg)
WORKOUT - MVP Arena
Freedom (RX’d)
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8... reps in
remaining time of:
Bar Muscle Ups (Or 2x Chest
to Bar)
Wall Walks
-rest 2:00 between sets-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix
2x 45 Second Ring Tricep
Stretch
20x 90/90 Rotations