WARM UP

5 Minutes General/Dynamic

ACTIVATION

2-3 Rounds:

• 8/8 Elevated SL box squats
• 10/10 dead bugs
• 10/10 bird dogs

PART I.

1 Round Of: 25 back squats

Rest 1:00

2 Rounds Of: 15 wall ball + 5 down back sprints

Rest 1:00

3 Rounds Of: 8/8 med ball speed skaters + 7 modified hand stand push-ups + 20 sit-ups

Rest 1:00

2 Rounds Of: 15 wall ball + 5 down back sprints

Rest 1:00

1 Round Of: 25 back squats

PART II.

5 Minute user choice cardio @ 80% effort

PART III.

15 Minutes Of:

Planksgiving challenge

+

Core “you pick em” x 3 exercises of:

• 15/15 monster band core rotation
• 15 ab wheel
• 15 med ball ab toss
• 15 jack knives
• 15 supermans
• 15/15 med ball Russian twists
• 15 ball exchanges
• 15 leg drops