Hip Halo + Banded 7s
-into-
8:00 AMRAP
45-second Machine
4 Front Squats (empty bar)
4 Push Press (empty bar)
2 Thrusters (empty bar)
4 Up Downs over the Bar
WORKOUT PREP -
2 sets:
2 Thrusters (built-in weight)
2 Burpee Over Bar
WORKOUT - Bubba
Freedom (RX’d)
8 Sets
8 Thrusters (95/65)
8 Burpee Over Bar
-rest 1:1 between sets-
(KG conv: 42.5/30 Thrusters)
ACCESSORY -
Accumulate 3:00 minutes
of each:
Dead Hang Hold on pull
up bar
Handstand Hold against wall
You can rotate between the
two movements as often
as needed. Track times
separately and accumulate
3 minutes in each position.
Score is total clock time at
finish.
There is a 12 minute time cap.
Scaling options:
Double Dumbbell/Kettlebell
Farmer Carry Hold
Plank Hold or Knee Plank
Hold
You can also scale down
to accumulating 2 minutes
instead of 3.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
2x 1 Minute Band Tricep
Stretch
2x 1 Minute Quad Foam