Warm Up
10:00 Flow
0:00–3:00 Banded 7s (2 sets)
3:00–6:00
2 rounds
10 Air Squats
3 Lunge Matrix (each)
10 Hollow Rocks
6:00–10:00
3 rounds
10 Russian Swings (light)
25ft Walking Lunge
10-second Handstand Hold
Workout Prep:
2 sets
5 Kettlebell Swings
10ft Kettlebell Lunge
*Rest 30 seconds between sets. Build in weight and try different holds on the lunge.
Gymnastics (Skill Development)=
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom:
Handstand Walk or Freestanding Handstand Hold
Independence:
Kick Ups/Box Pike Walk
Liberty:
Bear Crawl/Wall Walk
Purple Mountains’ Majesty – FREEDOM (RX):
10 ROUNDS FOR TIME:
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)
(Score is Time)
TIME CAP: 15:00
INDEPENDENCE:
10 ROUNDS FOR TIME:
10 Kettlebell Swings (35/26)
50ft Kettlebell Lunge (35/26)
LIBERTY:
10 ROUNDS FOR TIME:
10 Russian Kettlebell Swings (light)
25ft Kettlebell Lunge (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch](https://youtu.be/ABJwGhwHq_A)
1:00 [Banded Quadruped Rotations](https://www.youtube.com/watch?v=_-4jfo-p0lE&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=3)
*Rest as needed between sides, movements and sets.