WARM-UP -
10:00 AMRAP
30-second Bike (easy)
10 Birddogs
5 Dumbbell Deadlifts
(building across)
50ft Dumbbell Farmer Carry
(building across)
5 Pike Push Ups
WORKOUT PREP -
2 sets:
5/4 Calorie Bike (at workout
pace)
10ft Dumbbell Farmer Carry
(at workout weight)
3 Hand Release Push Ups
GYMNASTICS: Pressing
(Week 1)
Pressing Test Day:
Level 1: Complete max effort
wall walks [to your comfort
level] within 2 minutes.
Level 2: Complete max effort
kipping handstand push-ups
within 2 minutes.
Level 3: Complete max effort
strict wall facing handstand
push-ups within 2 minutes.
Make sure you save these
numbers so you can use
them throughout the cycle.
WORKOUT - Going Dark
Freedom (RX’d)
50/40 Calorie Air Bike
200ft Farmer Carry
(70s/50s)
50 Hand Release Push Ups
200ft Farmers Carry
(70s/50s)
50/40 Calorie Air Bike
(KG conv: 32.5/22.5 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
1 Minute Forearm Smash
2x 10 Seated External
Rotations each side