WARM-UP

Hinshaw Warm Up

WORKOUT PREP

3 sets:

• 100m Run (build in pace)
• 6/5 Calorie Erg (build in pace)
• 1 Zombie Rope (build in progression)

“THE GREAT BRITISH BAKE OFF”

FIRE

For time (20min cap):

• 1000m Run
• 100/80 Calorie Erg
• 10 Rope Climbs (Or 40 Strict Pull Ups)
• *Partition any way*

WATER

• 800m Run
• 80/65 Calorie Row
• 8 Rope Climbs (Or 32 Strict Pull Ups)
• -Partition any way-

EARTH

• 600m Run
• 60/45 Calorie Row
• 6 Zombie Rope Climbs (Or 24 Ring Rows)
• -Partition any way-

STRENGTH – Gymnastics

Spend 12 minutes getting upside down.

EARTH

2 sets:

• Wall walk half-way up wall
• 10 shoulder touches (with feet still on the wall)
• Wall walk down

**rest 1 min**

• Max plank (or plank on knees)

**rest 1 min**

2 sets:

• Wall walk half-way up wall
• 10 shoulder touches (with feet still on the wall)
• Wall walk down

WATER

2 sets:

• Wall walk up
• 10 wall facing handstand shoulder touches
• Wall walk down

** rest 1min **

• 30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)

** rest 1min **

2 sets:

• Wall walk up
• 10 wall facing handstand shoulder touches
• Wall walk down

FIRE

2 sets:

• Wall walk up
• 10 steps to the left
• 10 steps to the right

** rest 1 min **

• 3 min to find a max freestanding handstand hold

** rest 1 min **

2 sets:

• Wall walk up
• 10 steps to the left
• 10 steps to the right