WARM-UP -
3:00 Machine
-into-
7:00 AMRAP
30 Single Unders
5 Single Arm Ring Rows
(each)
5 Pike Push Ups
5 Low Box Jumps
25ft Bear Crawl
10 Deadbugs
WORKOUT PREP -
2 sets:
10 Double Unders
2 Handstand Push Ups
1 Wall Walk
2 Box Jump Overs
GYMNASTICS - Pulling
Test Week! It’s time to see
our hard work pay off. How
do your numbers compare to
week one?
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
Sets do not need to be
completed unbroken.
Perform max reps within the
two minutes.
WORKOUT - Ducks
Freedom (RX’d)
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs (20)
10 Wall Walks
25 Box Jump Overs (20)
25 Handstand Push Ups
100 Double Unders
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x 5 Second Cobra
1-2 Minute Squat Rack Pec
Minor
1 Minute Forearm Smash