WARM-UP

Banded Shoulders

-into- 10:00 AMRAP:

• :30 sec Row
• 5 Knees to Elbows
• :10 Handstand Hold
• 4 Box Step Ups (each side)
• 2 Zombie Climbs

WORKOUT PREP

2 sets:

• 3 Toes to Bar
• 3 Burpee to Bar
• 3 Strict Handstand Push Ups
• 3 Box Jumps (build in height)
• 1 Rope Climb (halfway)

“On Wednesdays, we wear pink”

FIRE

For time (20min cap):

• 50 Toes to Bar
• 40 Burpee to Bar (15cm reach)
• 30 Strict Handstand Push Ups
• 20 Box Jumps (30/24)
• 10 Rope Climbs

WATER

• Knees to Elbows
• Handstand Push Ups
• (24/20) boxes
• 8 Rope Climbs

EARTH

Liberty

• Hanging Knee Raises
• Dumbbell Push Press (light)
• Step Ups (24/20)
• 10 Zombie Rope Climbs

CORE WORK

4 sets:

• 10 Single Arm KB Situps (Left)
• 10 Single Arm KB Situps (Right)
• 30 sec Hanging L-sit hold
• 10 Alt. V up + V-ups (R + L + Both = 1)
• :45 sec Overhead DB Hold (each side)
• *Rest 2:00 b/t sets