1. Movement Prep/Activation
3:00 Machine
-into-
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
3 sets:
10 PVC Pass Throughs
5 PVC OVHS
10-second Handstand/Plank Hold + 4 Shoulder Taps
5 Ring Rows or 1 Zombie Rope Climb

2. Workout Prep
3 sets:
1 Snatch + 2 Overhead Squats (build-in weight)
10ft Handstand Walk or 5 Handstand/Plank Shoulder Touches
3 Strict Pull-ups or 1 Rope Climb (half way)

AFC Richmond

Freedom (RX'd)
Every 1:00 (24:00)
Min 1: 6 Overhead Squats (155/105)
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)
(KG conv: 70/48)

Independence
Every 1:00 (24:00)
Min 1: 6 Overhead Squats (135/95)
Min 2: 10 Handstand Shoulder Touches (against wall, facing either way)
Min 3: 6 Strict Pull Ups (Or 1 Rope Climb)
(KG conv: 61/43)

Liberty
Every 1:00 (24:00)
Min 1: 6 Front Squats (moderate)
Min 2: 50ft Bear Crawl
Min 3: 8 Banded Pull Ups (Or 2 Zombie Rope Climbs)

• Target time each set: 20-30 seconds
• Time cap each set: 45 seconds

Strict Pull-up: Week 1 Day 2

Advanced:
3 sets of:
20 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold
Rest 1:00 between sets

Intermediate:
10 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold
Rest 1:00 between sets

Beginner:
20 second Dead hang (hold on to the pull-up bar with an overhand grip ) right into 3 x 3 second negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

4 rounds:

• 10 Ring Pushups @ moderate weight RPE 7
• 10 Ring Row – Feet Elevated @ moderate weight RPE 7
• 10 Single Arm DB Skull Crusher @ moderate weight RPE 7
• 10 Alternating Dumbbell Curls @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)