Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Floor Slides x 10 reps (slow and controlled)
Wrist Stretch of Choice x 60 seconds
Activation
Y’s, T’s, W’s x 8-10 reps each
Warm-Up
Two rounds of:
100 Foot Sandbag or Medball Bearhug Carry
10 Push Ups
A.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 8 reps @ 73%
B.
12 Days of Thankfulness
35-54:
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
55+:
1 250 Meter Row
2 Ring-Dips or Stationary Dips
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Dynamic Push-Ups
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time, but it’s not our primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun. Adjust the loading and/or movements if needed. Just have fun with this one today! Time isn’t the primary objective here – grab a friend and enjoy this classic workout!
Optional cooldown
5-10 Minutes Nasal Breathing Only Walk