1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry Or Banded 7’s Warmup
-into-
6 min AMRAP
30 sec Row
10 sec handstand hold
10 kip swings
10 Plate Press Overhead
10 Plate Bent Over Row


2. Workout Prep
3 sets:
5/4 Calorie Row
3 Pull-ups
2 Handstand Push Ups (build up to strict handstand push up)

"Jack and Rose"
 

Freedom (RX'd)
5 sets:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-

Independence
5 sets:
16/14 Calorie Row
12 Pull-ups
6 Strict Handstand Push Ups (Or 9 Handstand Push ups)
rest 1:1 between sets

Liberty
5 sets:
12/10 Calorie Row
12 Ring Rows
12 Dumbbell Push Press
rest 1:1 between sets

Target time each set: 2-2:45
Time cap each set: 3 minutes

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)