01/10 – Wheel of Fortune

WARM-UP

3 sets:
30-second Row
30-second Air Bike
30-second Jump Rope
5 Push ups

STRICT HANDSTAND PUSH- UPS

WEEK 5:

10 minute EMOM Odd Minute:

* Freedom: 30 seconds of Deficit Strict HSPU [20/10 plates]
* Independence: 30 seconds of Deficit Strict Box HSPU [20/10 plates]
* Liberty: 30 seconds of Pike HSPU or Push Ups

Even Minute:

* Freedom: 30 seconds of Handstand Hold [freestanding or belly to wall]
* Independence: 30 seconds of Handstand Hold [back to wall]
* Liberty: 30 seconds of Box Handstand Hold or High Plank Hold

WORKOUT PREP

3 sets:

5/4 Calorie Row
50m Run
*Increase intensity across sets

WORKOUT – Wheel of Fortune

Freedom (RX’d)

2 Rounds
20/16 Calorie Row
400m Run

rest 1:1

2 Rounds
15/12 Calorie Row
300m Run

rest 1:1

2 Rounds
10/8 Calorie Row
200m Run

Overall time cap: 26 minutes

COOL DOWN/MOBILITY

Walk
20 x 90/90 Rotations
2 Minute Bench Stretch for Lats
2 x 10 Down Dog