Warm Up

30:15 x 3 Ea

• SL Alternating RDL & Walk Out Plank + Reach
• Prone Russian Twist & KB Good mornings

20:10 x 6

• Jump Rope & Alternating rev. lunges

-then-

Planksgiving Challenge

-then-

SMR

• 1:00/1:00 glutes
• 1:00 low back

Part I.

3 Minutes work/2 Minutes Rest x 4 Rounds of:

• 15 Barbell squats + 10/10 SA KB High Pull + 5 DB Curls + mountain climbers until time completes

Part II.

6 Rounds of:

• 45 sec Hard row, run, bike
• 30 sec planks
• 15 25lb plate situps