WARM-UP -
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
WORKOUT PREP-
3 sets:
2 Thrusters (Build in weight)
10 Double Unders
WORKOUT - “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)
MAYHEM MINI-PUMP –
UPPER BODY ANTERIOR
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-
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each