Warm Up

Movement Prep/Activation:

Banded 7s

-into-

Every 1:00 (5:00)

10-second Air Bike

10 Single Unders

5 light Single Arm Dumbbell Push Press (each)

Workout Prep:
1 Set

5/4 Cal Bike

10 Double Unders

5 Dumbbell Push Press

Home Improvement – FREEDOM (RX)

4 sets:

25/20 Calorie Air Bike

75 Double Unders

15 Dumbbell Push Press (50s/35s)

-rest 2:00 between sets-

(Scored by Time)

INDEPENDENCE:
4 sets:

20/15 Calorie Air Bike

60 Double Unders

15 Dumbbell Push Press (35s/25s)

-rest 2:00 between sets-

Gymnastics: Handstand Push Ups

Level 1:

9 min EMOM:

Min 1: 12 Double DB Seated Strict Press with legs extended

Min 2: 20-30 sec Double DB Overhead Hold with legs extended

Min 3: Rest

Level 2:

9 min EMOM:

Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)

Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)

Min 3: Rest

Level 3:

9 min EMOM:

Min 1: AMRAP Strict HSPUs to floor in 30 sec

Min 2: AMRAP unbroken Strict HSPUs to 2″ riser in 30 sec

Min 3: Rest

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1-3 minutes of Hamstring Foam Roll

2 Sets

1:00 Pigeon Stretch (each leg)

*:30 rest between each leg.