<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7s<br />-into-<br />6 min AMRAP<br />30 sec single/double unders<br />10 Ankle Circles (each direction – each side)<br />10 Heel Toe Rocks<br />10 Floor Plate Press<br />5 Negative Push Ups (3-sec negative)<br /><br />2. Workout Prep<br />1 set:<br />10 Single Unders<br />3 Push Ups</p>

<h4><strong>“Macy’s Thanksgiving Day Parade”</strong></h4><p>Freedom (RX’d)<br />81-72-63-54-45-36-27<br />Single Unders<br />27-24-21-18-15-12-9<br />Push Ups<br /><br />Independence<br />70-60-50-40-30-20-10<br />Single Unders<br />27-24-21-18-15-12-9<br />Push Ups</p><p><br />Liberty<br />60-50-40-30-20-15-10<br />Single Unders<br />20-18-16-14-12-10-8<br />Bar Push Ups<br /><br />Target time: 12-14 minutes<br />Time cap: 18 minutes</p>

<p>10 min Rope Climb Practice<br />OR<br />Every minute (10:00)<br />1-2 Rope Climbs/Zombie Climbs<br /><br />* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *</p>

<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min Couch Stretch (each side)<br />1 min Trap Smash (each side)</p>