Warmup
Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
6 min AMRAP
30 sec single/double unders
3 Single Arm DB Shoulder to Overhead (each side)
3 Lunge Steps (each side) w/ DB racked on shoulder
10 Sit Ups (focus on leg extension)
WOD
Freedom (RX'd)
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges
Accessory
10:00
Rope Climb Practice
-OR-
5 sets (New set every 2:00)
3 Rope Climbs
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back