2:00 Machine
-into-
6:00 AMRAP
5 Inch Worms
5 Roll and Reach
10 Down Dog to Up Dog
10 second Knee Plank
WORKOUT PREP -
1 set:
10 second Machine
10 second Plank (elbows)
10 second Machine
10 sec Side Plank right elbow
10 second Machine
10 sec Side Plank left elbow
GYMNASTICS: Handstand
Walk Practice - EMOM 10
(See Notes for full EMOM
details)
WORKOUT - KC Packers
Freedom (RX’d)
Teams of 2
3 Rounds:
Partner 1: 12/10 Calorie
Machine
Partner 2: Plank Hold
(elbows)
-switch when the calories are
complete-
Partner 1: 12/10 Calorie
Machine
Partner 2: Side Plank Hold
(right elbow)
-switch when the calories are
complete-
Partner 1: 12/10 Calorie
Machine
Partner 2: Side Plank Hold
(left elbow)
-switch when the calories are
complete-
Whenever the plank is
broken, the partner on the
machine must stop and wait
until their partner is holding
the plank again.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix