Turkey moving day. If you are coming to help out. Be here before 10:30 and bring a pair of gloves. Let’s PR this thing.
Warm-up
5 min AMRAP
:45 on AB at moderate pace
15 slam balls
5 inchworms
Mobility
Class mobility session
Strength
A1. Rolling tricep ext. – 4×10
A2. Barbell curls – 4×20; empty bar
A3. V-ups – 4×12
A4. Banded plank rows – 4x20t
Bodybuilding session. Looking good is just as important as being strong and flexible. Wear your finest tank top and come get your swole on.
WOD
“Call your Bluff”
3 rounds
500m row
25 KBS (70/53#)(53/35#)
400m run
20 burpees
This is going to be an all American workout. Keep your head down keep moving. The most important thing would be to come out at around 80% and then look at the clock as you transition from movement to movement so you can try to maintain a specific pace. Do not come out too hot, because it might be too hard to make it back. Be smart.
