WARM-UP -
Banded 7’s
-into-
6:00 AMRAP
5 Scap Pull Ups
5 Kip Swings
5 Ring Rows
10 Alternating V-Ups
5 Up Downs
WORKOUT PREP -
Hinshaw Warm Up
-into-
2 sets
100m Run (build in pace)
2 Burpee to Bar
GYMNASTICS: Pulling (Week
2)
Pulling Test Day:
*No matter which level you
choose, you must be able to
complete 6 or more within 2
minutes. If you cannot, move
to the next scaled level.
Level 1: Complete max effort
Ring Rows in 2 minutes
Level 2: Complete max effort
Kipping Ring Pull Ups in 2
minutes
Level 3: Complete max effort
Kipping Ring Muscle Ups in
2 minutes
WORKOUT - Burnout
Freedom (RX’d)
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minute Bench Stretch for
Lats
2x 45 Second Ring Tricep
Stretch
1 Minute Pec Stretch