WARM-UP -
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead Bugs
5 Back Squats (build across
sets)
3 Toe Assist Ring Muscle Up
STRENGTH -
Heavy Single Back Squat
WORKOUT PREP -
3 sets:
2 Back Squats (build up to
weight)
3 Pull Ups (Set 2: 3 Chest to
Bar / Set 3: 1 Muscle Up)
10ft Handstand Walk
WORKOUT - June Carter
Freedom (RX’d)
15:00 AMRAP
2 Muscle Ups (Or 2x Chest
to Bar)
2 Back Squats (185/125)
30ft Handstand Walk (15 feet
out and back) (Or 2 Wall
Walks)
*Add 2 reps to the muscle-
ups and squats every round
(KG conv: 85/57.5 BS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 45 Second Ring Tricep
Stretch
2x 30 Second Foam Roller
Hip Internal Rotations
2x 10 Foam Roll Up Wall