WARM-UP -
3 Rounds
20 Banded Side to Side Step
10 Banded Glute Bridges
10 PVC Pass Throughs
-into-
6:00 Amrap
5 Front Squats (empty bar/
slow and controlled)
4 Broad Jumps
5 Push Press (empty bar)
STRENGTH -
2 Front Squat + 1 Push Press
+ 1 Push Jerk
- Work up to a heavy
complex in 10-12 minutes -
WORKOUT PREP -
2 sets:
2 Power Cleans (build in
weight)
2 Box Jumps (build in height)
WORKOUT -”Ciders mulling,
turkey’s turkeying, yams are
yamming.”
Freedom (RX’d)
7:00 AMRAP
3 Power Cleans (185/125)
5 Box Jumps (30/24)
(KG conv: 83/56 PC)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose