24/06 – Up
June 24, 202426/06 – Paradise Falls
June 24, 2024WARM-UP –
- Crossover Symmetry or Banded 7’s
-into-
7:00 AMRAP
- 30-second Row (build in pace)
- 10-second Handstand Hold Hold
- 5 Shoulder Press (empty bar)
- 5 Seated Banded Lat Pull Downs
- 5 Step Back Lunges (each side)
STRENGTH –
3 Sets:
- 8 Shoulder Press (65-70%)
- 15 Seated Banded Lat Pull Downs after each set (keep the tension up and down
-Rest 2 Minutes between sets-
WORKOUT PREP –
2 sets:
- 100m Row or ski(At workout pace)
- 10ft Handstand Walk
WORKOUT – Carl and Ellie
Freedom (RX’d)
- Row or ski 400m
- 15m Handstand Walk (Or 4 Wall Walks)
- Row 600m
- 15m Handstand Walk (Or 6 Wall Walks)
- Row 800m
- 15m Handstand Walk (Or 4 Wall Walks)
COOL DOWN/MOBILITY –
- 3-5 minutes of easy cardio
- 1 Min Posterior Shoulder Smash
- 1 Min Ring Lat Stretch
- 1 Min Cat Cow
