Movement Prep/Activation:
2 Rounds:
30-second Easy Bike
20 Single Unders
3 Clean Deadlifts
3 Hang Muscle Cleans (PVC/empty bar)
3 Front Squats (PVC/empty bar)
3 Push Press (PVC/empty bar)
3 Up Downs
-into-
Teaching Focus

Workout Prep:
3 sets
3 Dumbbell Push Press (build in weight)
10 Double Unders
-rest 30-seconds-

FREEDOM (RX):
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
Double Unders
(Scored by Time)
(KG conv: 22.5/15 DBs)

INDEPENDENCE (Intermediate):
21-18-15-12-9-6
Dumbbell Push Press (35s/25s)
42-36-30-24-18-12
Double Unders
(KG conv: 15/10 DBs)

LIBERTY (Beginner):
20-15-10-5
Dumbbell Push Press (light)
40-30-20-10
Single Unders

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Sets
1:00 Leaning Tricep Stretch (each side)
1:00 Banded Wrist Mobilization
*Rest as needed between sides, movements and sets.