Warm Up
Movement Prep/Activation:
Banded 7’s
-into-
9:00 AMRAP
30-second Row
5 Scap Pull Ups
5 Single Arm Ring Rows (each)
5 Toe Assist Ring Muscle Ups
5 Wall Balls
Workout Prep:
1 Round
5 Wall Balls
5/4 Calorie Row
1 Muscle Up
Open 20.5 – FREEDOM (RX)
For time, partitioned any way:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)
Time cap: 20 minutes
(Scored by Reps Completed at 20 minutes. Note time if finished)
INDEPENDENCE:
For time, partitioned any way:
60 Chest to Bar Pull Ups
80 Calorie Row
120 Wall Balls (14/10)
(Scored by Reps Completed at 20 minutes. Note time if finished)
Core Work
3 sets:
10 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders
-Rest 1:00 between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.