Monday, 11/22/21:
A. Front Squat: 5×5 @ 70%
Rest 2 min between
B.AMRAP 8:
3 Goblet Squats
3 Box Jump Overs (24/20)
6 Goblet Squats
6 Box Jump Overs
9/9, 12/12, etc..up by 3s

Tuesday, 11/23/21:
Every 4 min x 24 min (6 sets):
10/8 cal AB
25 Russan KB Swings (70/53)
20 V-Ups

Wednesday,11/24/21:
Groups of 2:
For Time:
2k Ski
100 Med Ball Situps
100 Burpees
*Reps split however

Thursday, 11/25/21:
HAPPY THANKSGIVING!!
8:30AM & 9:30AM CLASSES ONLY!!
“Hotshots 19”
6 rounds:
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400m Run
**35 min cap**

Friday, 11/26/21:
4 Sets, For Quality:
500m/400m Row
30 sec Weighted Plank Hold
100m Single Arm Farmer Carry (50m each arm- down the driveway and back)
15 TTB

Saturday, 11/27/21:
AMRAP 5:
35 DU’s
12 DB Snatch (50/35)
10 Pushups
Rest 2 min x 4 sets

Sunday, 11/28/21:
AMRAP 20:
1000m Run *together*
30 KB/DB Deadlifts *split however*
20 Russian Twists *together*

**Please note: workouts subject to change without notice.**