1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP

• :30 sec Ski
• 5 Russian KB Swings
• 5 Strict Press
• 4 Box Step Ups (each side)

2. Workout Prep
2 sets:

• 5 Push Press (build in weight)
• 5 Kettlebell Swings (full)
• 5 Box Jumps (build in height)

Freedom (RX'd)

23.2!!!!!
GOOD LUCK

Week 5: Handstand Push-ups (Kipping)

Advanced:
Every Minute (10:00)
5-8 Kipping Handstand Push-Ups (Flat surface or 1 Abmat)

Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push-Ups (1 Abmat)

Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press

* Use standing Banded Overhead Hold + Press as a substitute for athletes who struggle with stability.

• 1 min standing QL doorway/rig stretch (each side)
• 1 min foam roll lats (each side)
• 1 min thread the needle (each side)