1. Movement Prep/Activation
2 sets:
10 Banded Good Mornings
15 Banded Pull Aparts
-into-
8:00 AMRAP
30-second Row (build in pace)
5 GHD to Parallel (or 5 Hollow Rocks)
8 Hand Release Knee Push Ups
2. Workout Prep
2 sets:
5/4 Calorie Row
3 Deficit Push Ups
4 GHD’s (or V-ups)
Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let’s practice and prepare. Or, choose an appropriate jump rope movement to practice:
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles
After a few mintues of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.
Freedom (RX’d)
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHD’s (or V-Ups)
Independence
20:00 AMRAP
16/13 Calorie Row
16 Deficit Push Ups (4in/2in)
16 GHD’s + 6in Riser (or V-ups)
Liberty
20:00 AMRAP
12/10 Calorie Row
12 Bar Push Ups
12 Sit Ups
- Target number of Rounds: 5+ Rounds
- Minimum number of Rounds before scaling: 4 Rounds
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)