WARM-UP -
Hinshaw Warm Up
WORKOUT PREP -
3 sets:
100m Run (build in pace)
-rest 30-seconds between
sets-
WORKOUT - Highwaymen
Freedom (RX’d)
Every 2:00 (10 sets)
200m Run (75-80%)
GYMNASTICS TEST -
PULL-UPS:
Test one of the following:
* Level 1: The lightest band
that you can perform one
strict pull-up with
* Level 2: One set of max,
unbroken strict pull-ups or
chin-ups
* Level 3: Max weight strict
pull-up 1RM
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
2x 8 Bretzel