WARM-UP -
Hip Halo
-into-
8:00 AMRAP
30 Single Unders
10 Cossack Squats
10 Lunges (in place)
5 Hand Release Push Ups
5 Back Squats (build in
weight)
STRENGTH -
“Shock Method”
3-4 sets:
6 Back Squat (Heavy)
12 Dumbbell Front Rack
Lunges (Total/In place)
25 Jumping Air Squats
-Rest 2:00 to 2:30 between
sets-
WORKOUT PREP -
2 sets
10 Double Unders
5 Push Ups
WORKOUT - ‘Tis the Season
Freedom (RX’d)
5 sets
100 Double Unders
25 Push Ups
- Rest 1:00 between sets -
* Repeat from Tues Nov 23,
2021
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch