Complete on each: 4X4@75% or 4X10@RPE6.

H.B. Back Squat

Bench Press

*25 min cap.

Complete: 4X12.

DB Incline Bench Press (70/40’s)

Step-up (55/35) RL=2

Starfish Sit-up RL=1

Bike or Row (cals)

Thanksgiving 5K (The Buffet)

Complete in order for time:

Run 1 Mile

50X- Goblet Squats (55/35)

40X- Push-ups (floor to lockout)

30X- Pull-up

20X- Weighted Sit-up (45/35)

Run 1 mile

50X- Goblet Squats (55/35)

40X- Push-ups (floor to lockout)

30X- Pull-up

20X- Weighted Sit-up (45/35)

400Y-DB/KB Farmers Walk (55/35’s)

1200M- Row

Sumo Deadlift- 8X4@75% or 4X12@RPE7.

*16 min cap.

Complete: 20-16-12-8.

Platform Reverse Lunge (55/35’s) RL=2

Inclined Low Row (55/35’s)

DB Bicep Curl (25/15’s)

KB Swing (70/55)

Front Squat- Est. a 1RM or 4X12@RPE7.

*16 min cap.

Complete: 20-16-12-8.

Bench Press (60% or 135/75)

DB Push Press (55/35’s)

Split Leg Lunge Jump RL=1

Bike or Row (cals)