1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
3 sets:
30-second Jump Rope
3 Dumbbell Strict Press (each side)
4 Dumbbell Hang Power Clean
5 Suitcase Deadlifts (each side)
5 Bird Dogs (each side)

2. Workout Prep
3 sets:
10 Double Unders
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
1 Dumbbell Shoulder to Overhead
* Build in weight *

3. Workout: Fox in Socks

Freedom (RX’d)

Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)

-Rest 5 min-

1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)

* Independence
Teams of 2
3 sets: (each/1:1)
35 Double Unders
12 Dumbbell Deadlifts (35s/25s)
9 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Shoulder to Overhead (35s/25s)
Rest 5 min
1 set: (each/1:1)
105 Double Unders
36 Dumbbell Deadlifts (35s/25s)
27 Dumbbell Hang Power Clean (35s/25s)
18 Dumbbell Shoulder to Overhead (35s/25s)

* Liberty
Teams of 2
3 sets: (each/1:1)
50 Single Unders
12 Dumbbell Deadlifts (light)
9 Dumbbell Hang Power Cleans (light)
6 Dumbbell Push Press (light)
Rest 5 min
1 set: (each/1:1)
150 Single Unders
36 Dumbbell Deadlifts (light)
27 Dumbbell Hang Power Clean (light)
18 Dumbbell Push Press (light)