THANKSGIVING DAY AND BLACK FRIDAY SCHEDULE:

Thursday, 8:15 and 9:15am

Friday, 9:15, and 10:15am

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

2 rounds of:

10 push presses w/kb

10 SDHP w/kb

10 wall balls

Workout Warmup:

Bench Press:

5@75%-3@80%-2@90%- 1@100%-max set @70%

Alternate warmup:

4 rounds of:

3 Man makers

10 Tricep extensions on box jump

1 min wall sit

30 sec max effort on ski erg.

Workout and Endurance:

Fight Gone Bad, last done 5/21/19

One minute of work at each station for three rounds of:
• Wall-ball, 20/16lb
• Sumo deadlift high-pull, 75/55
• Box Jump, 20" box for all
• Push-press, 75/55
• Row (Calories)

One minute rest after each round

Lift:

Sumo DL, 10 min EMOM

Warmup to 75% and do 1 lift on the minute for 10 min @85%+

Skill:

Accumulate 10 rope climbs