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Saturday 04.23.2022

POSTED ON April 23, 2022

Saturday | 04.23.2022

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**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Hip Halo Warmup
-into-
3 sets (10 minutes)
10 Kip Swings
5 Front Squats (empty bar)
5 Push Press (empty bar)
20 Single Unders

**2. Workout Prep**
2 sets
4 Toes to Bar
4 Thrusters (empty bar)
10 Double Unders

**3. Mayhem For Freedom**

Freedom (RX’d)

AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders

* Independence
AMRAP 12 Minutes
15 Toes to bar (OR 20 Knees to Elbows)
40 Thrusters (35/25)
75 Double Unders

* Liberty
AMRAP 12 Minutes
20 Sit Ups
30 Dumbbell Thrusters (light)
100 Single unders

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