1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7s
-into-
Hip Halo Warmup
-into-
4 min AMRAP
30 sec single/doubles
3 Front Squat (empty bar – build across)
3 Shoulder to Overhead (empty bar – build across)
3 Thrusters (empty bar – build across)
5 Kip Swings
5 Bent Over Barbell Rows (empty bar – build across)
2. Workout Prep
2 sets:
5 Pull-Ups
2 Thrusters (build-in weight)
10 Double Unders
Bert & Ernie
Freedom (RX’d)
2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 minutes between sets-
(KG conv: 43/29)
Independence
2 sets:
15 Pull-Ups
15 Thrusters (75/55)
75 Double Unders
15 Thrusters (75/55)
15 Pull-Ups
-Rest 5 minutes between sets-
(KG conv: 34/25)
Liberty
2 sets:
15 Ring Rows
10 Dumbbell Thrusters (light)
75 Single Unders
10 Dumbbell Thrusters (light)
15 Ring Rows
-Rest 5 minutes between sets-
- Target time each set: 5-6 minutes
- Time cap each set: 7 minutes
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)
3 rounds:
*Rest 2 minutes b/t rounds