<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec bike&nbsp;<br />5 jumping air squats<br />4 Single Arm Dumbbell Deadlift (each side)<br />4 Single Arm Dumbbell Hang Snatch (each side)<br />4 Alt. Dumbbell Snatch (total – practice transition)<br />&nbsp;<br />2. Workout Prep<br />2 sets (build in weight)<br />5 Air Squats<br />2 Dumbbell Snatch</p>

<p><strong>"A Charlie Brown Thanksgiving"</strong><br /> </p><p>Freedom (RX’d)<br />2 sets:<br />50 Air Squats<br />25 Alt. Dumbbell Snatches (70/50)<br />50 Air Squats<br />-rest 3:00 between sets-<br />(KG Conv: 32.5/22.5)<br /><br />Independence<br />2 sets:<br />50 Air Squats<br />25 Alt. Dumbbell Snatches (50/35)<br />50 Air Squats<br />rest 3:00 between sets<br />(KG Conv: 22.5/15)</p><p><br />Liberty<br />2 sets:<br />30 Air Squats<br />15 Alt. Dumbbell Snatches (light)<br />30 Air Squats<br />rest 3:00 between sets<br /><br />Target time each set: 4-5 minutes<br />Time cap each set: 6 minutes</p>

<p>10 min GHD Sit ups Practice<br />OR<br />Every minute (10:00)<br />6-10 GHD Sit-ups&nbsp;<br /><br />* If GHD’s are unavailable then perform V-Ups or Stick Sit ups</p>

<p>1 min couch stretch (each side)<br />1 min Bicep Wall Stretch<br />1 min Seal Pose</p>