25/06 –  Carl and Ellie

WARM-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