1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up
-into-
AMRAP 6
– 30 sec Single-Unders (slow)
– 20 sec Single-/Double-Unders (mod)
– 10 sec Single-/Double-Unders (fast)
–   5 Wall-Balls (focus on arm cycling)
–   5 World’s Greatest Stretch (each side)

2. Workout Prep
1 rd
– 20 Single-/Double-Unders
–   5 Wall-Balls (regular height)
– 20 Single-/Double-Unders
–   5 Wall-Balls (higher target)

“You Jump, I Jump”

Freedom (RX’d)
3 rds
– 100 Double-Unders
– 25 Wall-Balls (20/14) (10’/9’)
– 75 Double-Unders
– 15 Wall-Balls (20/14) (11’/10’) (or 20 Wall Balls (10’/9’))
– 50 Double-Unders
– rest 1:1 between rds

Independence
3 rds
– 150 Single-Unders
– 25 Wall-Balls (14/10) (10’/9’)
– 100 Single-Unders
– 15 Wall-Balls (14/10) (11’/10’) (or 20 Wall-Balls (10’/9’))
–  50 Single-Unders
– rest 1:1 between rds

Liberty
3 rds
– 60 Single-Unders 
– 15 Med-Ball Thrusters (light)
– 40 Single-Unders
– 15 Med-Ball Thrusters (light)
– 20 Single-Unders- rest 1:1 between rds

Target time each set: 4:30-5:30
Time cap each set: 6 minutes