Today the goal is to have fun and make room for the feast that awaits!
High volume rep accumulation similar to a fight gone bad style workout. The goal is to accumulate as much work as you can each minute given. Scale loads to something that is “light” so the intended stimulus can be met.
50 jumping jack
50 seal jack
_________
10 ground to overhead (touch toes stand tall reach overhead)
10 step back lunge
5 scap pull up
10 kipping swing
2 rounds
___________
10 KB sumo deadlift high pull
10 V up
5/4 cal row
5 single arm press each arm
3 rounds
RXConditioning:
Turkey Burner
1:00 SDHP (75/55lb.)
1:00 V Up complex (1 Right arm + left leg, 1 Left arm + Right leg, 1 both)
1:00 Row
1:00 Strict Press (75/55lb.)
1:00 REST
5 rounds for max reps
Intermediate:
1:00 SDHP (55/40lb.)
1:00 V Up complex (1 Right arm + left leg, 1 Left arm + Right leg, 1 both)
1:00 Row
1:00 Strict Press (55/40lb.)
1:00 REST
5 rounds for max reps
Baseline:
1:00 SDHP (15/10lb KB or DB)
1:00 V Up complex (1 Right arm + left leg, 1 Left arm + Right leg, 1 both)
1:00 Row
1:00 Strict Press (15/10lb. KB or DB)
1:00 REST
5 rounds for max reps
1:00 couch stretch each leg
1:00 pigeon each leg
:30 pec stretch each arm
2:00 Bike or Bike
2:00 10 Plank shoulder tap + 10 Banded pass through + 10 mountain climbers
2:00 Row or Bike
2:00 10 weighted side bends each side + 10 Alternating loaded or unloaded curtsy lunge
2:00 Bike or Row
2:00 10 GHD Hip extension or banded good morning + 10 DB cuban press
2-3 rounds (24-36 minutes)
