Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
Hip Halo
-into-
4 min AMRAP
3 Double DB Sntach (light weight)
3 Double DB Squats (light weight)
3 Double DB Shoulder to Overhead (light weight)
3 Box Step-ups (each side)

Workout Prep
1 set
1 Devils Press
2 Dumbbell Thrusters
2 Burpee Box Jump Over

Workout:  Ugly Christmas Sweater

Freedom (RX’d)

* Give athletes 3 choices *

Option 1:
20 Rounds
1 Devils Press (50s/35s)
2 Dumbbell Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)

Option 2:
10 Rounds
2 Devils Press (50s/35s)
4 Dumbbell Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)

Option 3:
5 Rounds
4 Devils Press (50s/35s)
8 Dumbbell Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)

* Independence
(Same layout)
Devil’s Press/Thrusters (35s/25s)
Burpee Box Jump Overs (20/16)

* Liberty
5 Rounds
4 Dumbbell Up Downs + Clean and Push Press
8 Dumbbell Thrusters
12 Up Down + Box Step Up
(Light weight/low box)