13/06 – Denver Nuggets 

WARM-UP – 

• 3:00 Machine 

-into- 

8:00 AMRAP 

• 10 Alternating V-Ups 
• 5 Kip Swings 
• 25ft Lizard Crawl 
• 7.5m Walking Lunge 

GYMNASTICS SKILL WORK: STRICT PULL-UP TEST 

• Find your max 1 rep weighted strict pull-up 

WORKOUT PREP – 

2 sets: 

• 5m Single Arm Dumbbell Overhead Walking Lunge (build in weight) 
• 4 Toes to Bar 

WORKOUT – Denver Nuggets 

Freedom (RX’d) cap 15min

In 3:00 complete: 

2 rounds 

• 50ft Single Arm Dumbbell Overhead Walking Lunge (22.5/15) 
• 10 Toes To Bar 

*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar.. 

*You don’t have to rest until the three minutes is up to start the next two rounds. 

COOL DOWN/MOBILITY – 

• 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 
• 20 90/90 Rotations 
• 2x :30 Hip Internal Rotations 
• 1 Min Couch Stretch