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
Strength
Freedom (RX’d)
Every 4:00 (8 sets)
12/10 Calorie Air Bike
10 Burpee to Bar
12/10 Calorie Air Bike
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Seated External
Rotations (each side)
1 Minute Forearm Smash
WEDNESDAY
WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
2:00 Ski OR Row
-Then, 2 Sets:
5 PVC Around the Worlds
5 PVC Squat Snatch
5 PVC Overhead Squat
5 Kip Swings
-Then Gymnastics Skill Rev.
-Then 2 Sets:
5 Squat Snatch (empty bar)
5 Overhead Squat-empty bar
5 Knees to Elbow
-Then-
Warm up to workout weight
with two Toes to Bar after
each weight increase.
GYMNASTICS SKILL REVIEW
Take 15 minutes to review and
practice form and efficiency:
- Pro Level: Bar Muscle-Ups
- Advanced: Chest to Bar P-U
- Intermediate/Novice Level:
Kipping/Butterfly Pull-ups
- Rookie Level: practice Kip
Swings and learn how to
build strength towards a