0530
0700
0900
Come earn your feast .
General Warm Up (5-12)
2 rounds with a partner:
Partner 1: bike/row/ski
Partner 2:
10 jumping jack, 10 up down, 10 High , 10 situp
Specific Warm Up (12-20)
Each Partner
5 MB Deadlift
5 MB Squat
5 MB Press
5 MB Thruster
5 MB Step up
5 MB Clean progression (spend a couple minutes here going over the med ball clean, stand tall and drop drill)
5 MB full cleans
(20-52)
For Time
Buy-in 800 m partner Turkey run (med ball ) 20/14
then..
10 rounds with a parter
20 Partner wall ball over the rig
20 Partner step up (20 in box for all)
20 Weighed partner sit ups
20 Med ball clean
then
Buy-in 800 m partner Turkey run (med ball )
*only 1 partner moves at a time. only 1 med ball per partership
Intermediate: 400m run 14/10 med ball
Baseline: 200m run, 10/8lb. MB, 12 in box
(55-60)
1:00 Calf Smash (calf on KB handle, each leg)
1:00 Quad Smash (each leg, with KB)
(0-5)
“Turkey Burner” – Happy Thanksgiving! Today we burn it down for the calories to come. Grab a partner, breathe hard, push hard and make room for all the sides that go along with your bird/beast of choice!