<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7’s<br />-into-<br />3 sets:<br />50m Jog<br />10 sec handstand hold<br />5 Single Arm Dumbbell Press (each side)<br />5 Scap Pull-ups<br /><br />2. Workout Prep<br />1 set:<br />100m Run<br />5 Handstand Push Ups</p>

<p><strong>"Post-Feast Nap"</strong></p><p><br />Freedom (RX’d)<br />For Time<br />​​1000 meter Run (Or 1200/1000m Row)<br />40 Handstand Push ups<br />800 meter Run (Or 1000/850m Row)<br />30 Handstand Push ups<br />400 meter Run (Or 500/400m Row)<br />20 Handstand Push ups<br /><br />Independence<br />For Time<br />​​800 meter Run (Or 1000/850m Row)<br />30 Handstand Push ups<br />600 meter Run (Or 800/700m Row)<br />20 Handstand Push ups<br />400 meter Run (Or 500/400m Row)<br />10 Handstand Push ups</p><p><br />Liberty<br />For Time<br />​​500 meter Run (Or 500/400m Row)<br />30 Dumbbell Push Press (light)<br />400 meter Run (Or 400/350m Row)<br />20 Dumbbell Push Press<br />300 meter Run (Or 300/225m Row)<br />10 Dumbbell Push</p><p><br />Target time: 15-17 minutes<br />Time cap: 20 minutes</p>

<p>Accumulate 4 minutes of a sandbag front hold at a challenging weight&nbsp;<br />-rest as needed between breaks-<br /><br />* If sandbags are unavailable sub front squat or Handstand Hold *</p>

<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min calf stretch against wall (each side)<br />1 min foam roll upper back</p>