Warm Up
9:00 AMRAP
30-second Easy Row
8 PVC/Banded Pass Throughs
6 Pike Shoulder Taps
10-second Handstand Hold
3 empty bar Shoulder Press
Workout Prep:
2 Sets
10-second Calorie Row @ workout pace
10ft Handstand Walk or 1 Wall Walk
-rest :30 between sets
Shoulder Press 3×3
Every 2:00 × 3 sets
3 Shoulder Press @65%
Keepy Uppy – FREEDOM (RX):
3 Sets
9-12-15 Calorie Row
25-50-25ft Handstand Walk (or 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
(Score each set for Time)
INDEPENDENCE:
3 Sets
8-10-12 Calorie Row
25-25-25ft Handstand Walk (or 2-2-2 Wall Walks)
(Women Calories: 6-8-10)
-rest 3:00 between sets-
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Band Bicep Stretch (each arm)
1:00 Seated External Rotations (each arm)
*Rest as needed between sides, movements and sets.