WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
30 Single Unders
5 Box Step Up
2 Box Jumps
10 Deadbugs
10 Sit Ups
3 Front Squats (empty bar)
STRENGTH -
2 sets of 1 Front Squat @93%
+ 3 Box Jumps (moderate-
high)
-Complete 1 set every 1:30-
2:00-
WORKOUT PREP -
2 sets:
10 Double Unders
5 Air Squats
3 GHDs
WORKOUT - The OPEN
Freedom (RX’d)
200 Double Unders
75 Air Squats
50 GHDs (Or V-Ups)
75 Air Squats
200 Double Unders
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 10 Seated External
Rotations (each side)