1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
5 Roll and Reach
5 Inch Worms
3. Workout Prep
2 sets:
3 Hang Power Cleans (build in weight)
3 Toes to Bar
10 Double Unders
Freedom (RX’d)
14:00 AMRAP
7 Hang Squat Cleans (95/65)
7 Toes to Bar
21 Double Unders
Independence
14:00 AMRAP
7 Hang Squat Cleans (75/55)
5 Toes to Bar
15 Double Unders
Liberty
14:00 AMRAP
7 Hang Dumbbell Power Cleans (light)
7 Hanging Knee Raises
21 Single Unders
- Target number of Rounds: 8+ Rounds
- Minimum number of Rounds before scaling: 6 Rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Barbell Forearm Stretch
45 Seconds Supine Twists
1 Min Calf Foam Rolling
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Barbell Forearm Stretch
Supine Twists
Calf Foam Rolling