WARMUP
1 ROUND
50 Jumping Jacks
10-12 Slow Supinated Band Pull-Aparts
8 Alt. Samson Lunges
8 Alt. Groiners (Hold for :10-:15 per side)
Into…
2-3 ROUNDS (Time Permitting)
10 DB Goblet Squats
6/6 Single Arm DB Strict Press*
6/6 Single Arm Ring Rows*
6-8 Scap Pull-Ups*
*RND 2+3 complete 6/6 Single Arm Push Press + 6 Ring Rows + 6-8 Kip Swings.
EXTENDED WARMUP
EMOM x 8 MINUTES
MIN 1 – 5 DB Thrusters*
MIN 2 – :30 Gymnastics Practice**
*Start with Light DB and build slightly past workout weight.
**Gymnastics Options:
(Vertical) Ring Rows
2-for-1 Pull-Ups
Kipping Pull-Ups
(No Measure)
WORKOUT
“SHAKE YA TAILFEATHER”
FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DB Thrusters (50/35)
Pull-Ups*
*Option for Chest to Bars.
(Score is Time)
*One of Three Turkey Day WOW this week!
OPTIONAL AFTER PARTY
2-3 SETS
10-12 Tuck-Up + V-Up*
1:30 Plank Hold
-Rest As Needed b/t Sets-
*1 Rep= 1 Tuck-Up + 1 V-Up.
(No Measure)
