WARM-UP -
2 sets:
25ft Lizard Crawl
10 Cossack Squats
-into-
8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell
Shoulder Press (each)
10 Deadbugs
5 Back Squat (Build in
weight)
STRENGTH -
2 sets x 2 Back Squats (90-
95%)
-Complete a set every 3:00-
WORKOUT PREP-
2 set:
10 Double Unders
3 Shoulder to Overhead
(build in weight)
WORKOUT - Hot Cocoa
Freedom (RX’d)
5 Rounds
75 Double Unders
15 Shoulder to Overhead
(95/65)
(KG conv: 42.5/30 S2O)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Shoulder Extension
Bridges
1 Minute Calf Foam Rolling
10x 5 Second Cobra