WARM-UP -
Hinshaw Warm Up
WORKOUT PREP -
3 sets:
100m Run (build in pace) (or
8/6 calorie Air Bike, if biking)

-rest 30 seconds between-
WORKOUT - Big Ten

Back Squat 1x1 

Freedom 

21-18-15-12-9 

Calorie Row 

Double Kettlebell Front Rack Lunge Steps 

Clean and Jerk 1x1 

Single Arm Dumbbell Row 3x10 

Harvest Moon WOD 

Every 1:00 (10:00)

10 TTB 

10 Push Press (95/65

Deadlift 1RM 

Dumbbell Z press (3x8) 

WOD 
8:00 AMRAP 

12 Dumbbell Deadlift (50/35) 

48 Double Under 

Rest 2:00 between AMRAPS 

8 Dumbbell Bench Press(50/35) 

8 Box Jump Overs (24/20) 

Partner WOD - You Go - I Go

For Time -- 31 minute time cap (his age)

Buy In:
1993 m row or run -- year of birth

Then 5 Rounds of:

400m Run 

30/24 Calorie Ski (OR Row)

-rest 1:1-

2 Rounds

200m Run 

15/12 Calorie Ski (OR Row)

-rest 1:1-

4 Rounds

100m Run

10/8 Calorie Ski (OR Row)

-rest 1:1-

2 Rounds

  WARM-UP -
8:00 AMRAP
30-second Machine
10 Banded Good Mornings
5 Dynamic Squat Stretches
25ft Lizard Crawl
5 Russian Kettlebell Swing
3 Back Squats (3-second
pause w/ empty bar)
STRENGTH -
Back Squat:

  WARM-UP -
10:00 AMRAP
30-second Row
50ft Empty Sled Push (Or 10
Box Step Ups)
5 Inchworms
5 Dumbbell Push Press
3 Dumbbell Split Jerks
STRENGTH -
Skill Focus (Split Jerk):
Tall Split Jerks (3x3)

 WARM-UP -
10:00 AMRAP
30-second Air Bike
10 Banded Pass Throughs
10 Cossack Squats
3 Muscle Snatch (PVC-Empty
Bar)
3 Snatch Push Press (PVC-
Empty Bar)
3 Snatch Balance (PVC-
Empty Bar)
STRENGTH -

 WARM-UP -
Hinshaw Warm Up
WORKOUT - Mr. Tortilla
Freedom (RX’d)
6 Sets
400m Run with Decreasing
Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest