FRIDAY 191129

Open gym 7:30-9:30.



400m Jog
12 Dislocates
10 Good Mornings
10 Lunges per leg
10 Squats
5 Burpees

Setup equipment and run through each movement for 5 reps to prep…..


Fitness & Performance:

Filthy Fifty:

For time…
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (53/35#)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions or Supermans
50 Wall Ball Shots (20/14 lb)
50 Burpee
50 Double-Unders

**this is a high rep workout with 500 total reps, so some of the movements may not seem as challenging as you may think…this is a keep moving and sweating workout to get over the turkey blues.

**Partner up to share equipment and have fun.



Roll Out

Mash legs and traps

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