16/07 – Apple Fritter

WARM-UP
3:00 Machine (:30 easy, :20 mod, :10 fast)

into

5:00 AMRAP

10 Single Leg Calf Raises (each)
4 Box Step Ups
5 Sit Ups

WORKOUT PREP
2 sets:
5/4 Calorie Row (build-in pace)
4 Box Jumps (build-in height)
4 Sit Ups

WORKOUT – Apple Fritter

Freedom (RX’d)
12:00 AMRAP
Max Row Calories
*Every 2:00, including 0:00 perform:
12 Box Jumps (24/20)
12 Sit Ups

Handstand Push-ups and Jump Rope Skill Work
Take 5 min to review/practice, then

EMOM x 10
Odd: 5-10 reps of handstand push-ups at your level below.
Even: Crossover-singles, double-unders, or single-unders.

Choose a maintainable number or practice for 30 seconds.

Handstand Pushup Levels:

Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups

COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
1 Min Posterior Shoulder Smash
1 Min Calf and Big Toe Stretch