WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
2 Sets
1:00 Row (moderate)
10 Banded Good Mornings
:30 Handstand Hold
5 Broad Jumps
-Then-
2 Sets
WARM-UP -
10:00 AMRAP
1:00 Bike
10 Roll and Reach
10 Alternating V-Ups
5 Inchworm
5 Tuck Jumps
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
2 Burpee to Bar
WORKOUT - Servant
WARM-UP -
3 minute cardio of choice
Mayhem Hip Halo Activation
2 Sets with an empty bar
or PVC:
- 3 Clean Pulls from the
High Hang (focus on speed
through the middle)
- 3 Clean High Pulls from the
WARM-UP -
Hinshaw Warm Up
WORKOUT PREP -
3 sets:
100m Run (build in pace)
-rest 30-seconds between
sets-
WORKOUT - Highwaymen
WARM-UP -
10:00 AMRAP
1:00 Row (easy pace)
10 Deadbugs
10 Sit Ups
5 Up Downs
WORKOUT PREP -
2 sets:
100m Row (at workout pace)
3 GHDs
2 Burpee Over Rower
WORKOUT - American IV
Freedom (RX’d)