WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
10:00 AMRAP
1:00 Row
5 Kip Swings
10 Ring Rows
10-second Handstand Hold
(Or 3 Inchworms)
WORKOUT PREP-
2 sets:
100m Row (build in pace)
1 Bar Muscle Up
10ft Handstand Walk
GYMNASTICS:
Today we’re taking 10
minutes to work on form/
efficiency and warm-up for
the workout ahead. Break
into small groups based on
ability and practice at the
appropriate level below.
Level 1: Kip Swings and
Jumping Pull Ups
Level 2: Kip Swings and
Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups
OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups
Advanced athletes can
alternatively choose to
practice Strict Bar Muscle
Ups or Pullovers.
WORKOUT - Pit Now!
Freedom (RX’d)
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (or 2
Wall Walks)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Reverse Leg Raises
(each side)
1 Minute Band Wrist
Mobilization
2x 10 Seated External
Rotations
WORKOUT - Extended
Coaching Workout
Every 4:00 (5 sets)
300/250m Row
7 Bar Muscle Ups
25ft Handstand Walk (or 2
Wall Walks)