Tuesday 01.16.24

Warmup

Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets
5 Kip Swings
1 Wall Walk + 10 Shoulder Taps
5 Back Squats (empty bar- build across sets)

Strength

Every 2:00 for 10:00 mins:
5 Back Squat @65% of Heavy Single (Week 1)

Workout – Honeycrisp

Workout Prep
2 sets
3 Toes to Bar
10ft Handstand Walk
3 Hang Power Cleans (build in weight)

Freedom (RX’d)
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)

Independence
15:00 AMRAP
8 Toes to Bar
15ft Handstand Walk (Or 2 Wall Walks)
8 Hang Power Cleans (95/65)

Liberty
15:00 AMRAP
10 Hang Knee Raises
25ft Bear Crawl
10 Hang Dumbbell Cleans (light)

*Target number of Rounds: 7+ Rounds
**Minimum number of Rounds before scaling: 5 Rounds

Additional HIIT

5 Rds for Time:
30s of Singles or Double Unders
15 KB or DB Thruster (single – 50/35#)
10 Pushup w/ 2 mountain climbers
5 Burpees
-1:00 Rest –