WARM-UP -
Banded 7s
-into-
6:00 AMRAP
20 Single Unders
3 Inchworms
10 Banded Good Mornings
10 Walking Lunge Steps
5 Crush Grip Strict Press
STRENGTH -
Split Jerk Footwork Drill (3x5
each side)
Jerk Dip + Pause Jerk (3x2 @
light weight, 40-50%)
-Focus: Stability, timing, and
crisp foot transition-
WORKOUT PREP -
2 sets
1 Wall Walk
3 Single Arm Dumbbell
Shoulder to Overhead (each,
build in weight)
5 Crossover Singles
3 Toes to Bar
WORKOUT - All Crossed Up
Freedom (RX’d)
15 Wall Walks
10 Dumbbell Shoulder to
Overhead (70/50)(OR 15 at
50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to
Overhead (70/50)(OR 15 at
50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to
Overhead (70/50)(OR 15 at
50/35)
(KG conv: 32.5/22.5 OR
22.5/15)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Posterior Shoulder
Smash
1 Minute Calf Foam Rolling