| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Frankenstein walk | 1 | 1L | |
| Inch Worm | 1 | 1L | |
| Bear crawl | 1 | 1L | |
| Crab walk | 1 | 1L | |
| Backward bear crawl | 1 | 1L | – |
| Mobility | |||
| Knee drivers | 1 | 15ea | |
| 1/2 kneeling thoracic rotation | 1 | 15ea | |
| Shin box | 1 | 10ea | |
| Side-lying shoulder arc | 1 | 10ea | – |
| Planksgiving Challenge | |||
| MET CON | |||
| A1- Bike/Rower/ TM | 10 | 30″ | |
| A2- Goblet squat | 10 | 8 | |
| A3- Pull ups | 10 | 7 | |
| A4- Box jumps | 10 | 6 | as needed |
| Get as far up the ladder as you can w/ remaining time (max. of 20 minutes) | |||
| B1- Wall ball | 1/2/3… | ||
| B2- SB hand-off | 1/2/3… | ||
| B3- Goblet lateral lunge | 1ea/2ea/3ea… | ||
| B4- Froggies | 1/2/3… | ||
| B5- Triceps dips | 1/2/3… | as needed | |
| Stretch |