Warm-up:
8 Minutes
200m Row
3 Inch Worms
10-second Handstand Hold
10 Banded Pass-throughs
+
Freedom (RX'd)
AMRAP 15
200m Row
1-2-3-4-5-6. . .
Wall Walks
—
Independence (Scaled/Masters)
AMRAP 15
200m Row
1-1-2-2-3-3. . .
Wall Walks
—
Compete (Open Prep/Quarterfinals)
AMRAP 15
200m Row
25-50-75-100ft. . .
Handstand Walk
**INTENTION - Stimulus is moderately high to moderate intensity. Athletes can start this workout fast and settle into a maintenance pace as wall walk volume increases. Athletes can use the run as active recovery off the start as they attack wall walks and flip as the reps get higher where the run is pushed, and the wall walks recover your breathing. Strategically planned rest in the back half of the workout between wall walk reps to keep your heart rate down.
+
Accessory - 3 Rounds
10 Barbell Romanian Deadlift
-rest 30 seconds-
10 Single Leg Calf Raise