18/07 – Cinnamon-Sugar

WARM-UP
2:00 Machine

into

7:00 AMRAP

10 Walking Lunge Steps
10 Cossack Squats
5 Med Ball Clean (practice-light weight)

WORKOUT PREP
2 sets:
4 Wall Ball Walking Lunges
3 Hang Wall Ball Cleans (build-in weight)

WORKOUT – Cinnamon-Sugar

Freedom (RX’d)
30m Wall Ball Lunge
50 Hang Wall Ball Cleans
30m Wall Ball Lunge
10 Wall Walks
30m Wall Ball Lunge
50 Hang Wall Ball Cleans
30m Wall Ball Lunge

*Wall Ball Weight (20/14)
*The ball can be held any way for the lunges. The cleans are hang squat cleans.

STRENGTH COMPLEX
Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.

COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 10 Down Dog
2 x 1 Min Calf Pump
1 Min Couch Stretch