1 Hour (Everything Included)Hip Halo Warmup-into-3 sets (10:00 cap)10 Box Step Ups10 Dumbbell Suitcase Deadlifts (each)5 Single Arm Dumbbell Shoulder Press1 Wall Walk2. Workout Prep2 sets10' Dumbbell Overhead Walking Lunge (L and R)4 Alternating Single Dumbbell Step Ups2 Strict Handstand Push Ups10' Handstand Walk
Freedom (RX'd)
For time:200' Dumbbell Overhead Walking Lunge (50/35)50 Alternating Single Dumbbell Step-up (50/35) (24/20)50 Strict Handstand Push-ups200' Handstand Walk(KG Conv 22.5/15)* Score is reps completed at the Open 10-minute time cap. But we'd like you to then finish the workout, so put your overall time in your score comments.
IndependenceFor time200' Dumbbell Overhead Walking Lunge (35/25)50 Alternating Single Dumbbell Step-ups (35/25)(20/16)35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups100' Handstand Walk OR 200' Bear Crawl(KG Conv 15/10)
LibertyFor time200' Single Dumbbell Walking Lunge (light)50 Alternating Box Step Ups (20/16)50 Bar Push Ups200' Bear CrawlTarget time: 12-14 minutesTime cap: 18 minutes
1 min seal pose1 min bicep stretch on wall1 min tricep lacrosse ball smash (each side)