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

2. Workout Prep
1 set:
10 Single Unders
3 Push Ups

“Macy’s Thanksgiving Day Parade”

Freedom (RX'd)
81-72-63-54-45-36-27
Single Unders
27-24-21-18-15-12-9
Push Ups

Independence
70-60-50-40-30-20-10
Single Unders
27-24-21-18-15-12-9
Push Ups

Liberty
60-50-40-30-20-15-10
Single Unders
20-18-16-14-12-10-8
Bar Push Ups

Target time: 12-14 minutes
Time cap: 18 minutes

10 min Rope Climb Practice
OR
Every minute (10:00)
1-2 Rope Climbs/Zombie Climbs

* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *

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