THURSDAY

Boot strappers

Windmills

Wall facing squats

Burgener warm up

Squat rocks (knee over toes)

Overhead plated sit-backs

Movement Warm-up

10 minutes

·     Pull-ups

·     Push-ups

·     Kettle-bell swings

·     Thrusters

·     Overhead Squats

·     Box Jumps

·     Wallballs

“Thanksgiving with the Girls”

For Time:

35 Minute CAP

“Angie’s House”

·   20 Pull-ups

·   20 Push-ups

·   20 sit-ups

·   20 Air Squats

“Helen’s House”

·   400-meter Run

·   21 KB Swings (24/16Kg)

·   12 Pull-ups

“Fran’s House”

·   15 Thrusters (42½/30 Kg)

“Grace & Isabel’s House”

·   20 Ground-to-OH

“Kelly’s House”

·   400-meter Run

·   30 Box Jumps (24”/20”)

·   30 Wallballs (9/6 Kg)

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

“Thanksgiving with the Girls”

For Time:

35 Minute CAP

“Angie’s House”

·   20 Pull-ups

·   20 Push-ups

·   20 sit-ups

·   20 Air Squats

“Helen’s House”

·   400-meter Run

·   21 KB Swings

·   12 Pull-ups

“Fran’s House”

·   15 Thrusters

“Grace & Isabel’s House”

·   20 Ground-to-OH

“Kelly’s House”

·   400-meter Run

·   30 Box Jumps

·   30 Wallballs