1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-sec row
10 heel/toe rocks
10 plate toe taps (each side)
5 Inch Worms + Pike Push Up

2. Workout Prep
3 sets:
5/4 Calorie Row (Build in pace)
3 Box Jumps (build-in height)
2 Strict handstand Push Ups (Start with 2 abmats, take 1 away every set (set 3 to a flat surface)

Galatians 2:20

Freedom (RX'd)
16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups

Independence
16:00 Amrap
5 rounds
12/10 Calorie Row
10 Box Jumps (24/20)
Max Rounds
10/8 Calorie Row
8 Handstand Push Ups

Liberty
16:00 Amrap
5 rounds
12/10 Calorie Row
10 Box Step Ups (24/20)
Max Rounds
10/8 Calorie Row
10 Dumbbell Strict Press (light)

• Target number of Rounds: 6+ rounds
• Minimum number of Rounds before scaling: 4 Rounds

Week 4: Ring Muscle-up Progression

Advanced:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
- 10-12 minutes-

Intermediate:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
- 10-12 minutes-

Beginner:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
- 10-12 minutes-

* Have athletes start from the beginning and progress within their limitations.

• 1 min Seal Pose
• 1 min Bicep stretch on wall
• 1 min Tricep lacrosse ball smash (each side)