10:00 AMRAP
1:00 Machine
10 Banded Shoulder Press
10 Banded Good Mornings
10 Deadbugs
5 Pike Push Ups
5 Suitcase Deadlifts (each)
WORKOUT PREP-
3 sets:
2 Strict Handstand Push Ups
4 Dumbbell Deadlifts (build
in weight)
WORKOUT - Balmoral Castle
Freedom (RX’d)
2 Sets
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts
(50s/35s)
-Rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
ACCESSORY -
3 sets
12 Weighted Push Ups (or
Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
the next station when their
partner finishes. Rest 2
minutes between rounds.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Down Dog
1 Minute Cat Cow