Workout Prep:
2 Rounds @ 60%
4 Box Jump Overs
10ft Handstand Walk or 1 Wall Walk
Level 1:
8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-25 Second GHD Hollow Hold (or Hollow on Ground)
Min 3: 3 Pike on Box Shoulder Taps
Min 4: 20-25 Second GHD Sorenson Hold (or Superman Hold)
Level 2:
8 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 8-12 Alternating V-ups per leg
Min 3: 30 Second Max Distance Handstand Walk
Min 4: 45 Second Easy Bike Recovery
Level 3:
3 min On, 1 min Off for 2 Sets:
12/9 Calorie Ski (or Row)
35 Double Unders
Max Distance Handstand Walk in remaining time
*90 second cap on “Buy In portion”
INDEPENDENCE:
35-25-15-5
Box Jumps (20)
25ft Handstand Walk (Or 2 Wall Walks) after each set
LIBERTY:
25-20-15-10
Box Step Ups (20/16)
50ft Bear Crawl (Or 4 Inchworms) after each set
Scaling options:
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– You can also scale down to accumulating 2 minutes instead of 3.