1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8 min AMRAP
4 Front Squats
4 Shoulder Press
20 Single Unders
10 Alternating V-Ups
2. Workout Prep
3 sets:
2 Thrusters (Build in weight)
10 Double Unders
“I’m gonna take a nap. Turkey makes me sleepy.”
Freedom (RX’d)
10 Thrusters (135/95)
100 Double Unders
8 Thrusters (135/95)
80 Double Unders
6 Thrusters (135/95)
60 Double Unders
4 Thrusters (135/95)
40 Double Unders
2 Thrusters (135/95)
20 Double Unders
(KG conv: 61/43)
Independence
10 Thrusters (115/80)
75 Double Unders
8 Thrusters (115/80)
60 Double Unders
6 Thrusters (115/80)
45 Double Unders
4 Thrusters (115/80)
30 Double Unders
2 Thrusters (115/80)
15 Double Unders
(KG conv: 52/36)
Liberty
10 Dumbbell Thrusters (light)
100 Single Unders
8 Dumbbell Thrusters
80 Single Unders
6 Dumbbell Thrusters
60 Single Unders
4 Dumbbell Thrusters
40 Single Unders
2 Dumbbell Thrusters
20 Single Unders
- Target time: 7-9 minutes
- Time cap: 12 minutes
4 Rounds
- 10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
- 12 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)