Workout of the Day

Warm Up

5 rounds of Rowling each
Target - 120m
Penalty - Synchro Sit ups and Burpees (Half and Half)
While Partner is rowing do:
Scorpions front and back
Inchworms w/ 3 Scap Push ups
Bird dogs
Lunge Lunge Squats
Scap pull ups
- Then, get your boxes out
- KBS
- WBs
- We'll touch on the final Pull up, K2E, HSPU bits
- Formulate a plan?
- LET'S GO!

Thanksgiving Sampler Platter

For Time in teams of 2:
6 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1 pood)

Then, 4 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups

Then:
50 Syncro Burpees

- split work as desired

SCHEDULE