14/05 – No Banner,Only Hulk

WARM-UP 

8:00 AMRAP

• 30sec Air Bike (Legs only)

• 30 Air sec Bike (Arms only)
• 4 Up-Downs to Plate
• 30 Jump Rope

WORKOUT PREP –

2 sets:

• 5/4 Calorie Air Bike (Build in pace)

• 2 Burpee to Plate

HANDSTAND WALK SKILL

WORK –

EMOM7:

• Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps. Scaling option is to perform this with feet on a box or from a plank position.

• Level 2: 15 foot handstand walk or 30 seconds of practice

• Level 3: 25 foot handstand walk

WORKOUT – “No Banner,Only Hulk”

Freedom (RX’d)25min

• 400m-300m-200m
• 42-30-18
• Burpees to 10kg Plate

MOBILITY –

• min1:00 Barbell Quad Smash (each side)

• min1:00 Couch Stretch (each side)

• min1:00 Trap Smash (each side)