With a partner, alternating full rounds for however long it takes to fry a turkey:
15 Squats
10 Sit Ups
8 Push Ups
5 Burpees
Row or Run 200 meters
RX+ 3/2 Bar or Ring Muscle Ups after burpees
1 ROUND
15 High Knees
15 Butt Kickers
7/7 Forward + Back Leg Swings (L/R)
Into…
3 ROUNDS (R1 → R2 → R3)
7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings
5/5 SA Ring Rows → 5 Push-ups → 5 Ring Rows
5 Updowns → 5 Burpees → 5 Burpee to a plate
– 7:00 Time Cap –
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings
15 Ring Rows
9 Burpees to a plate
-15:00 Hard Cap-
3 ROUNDS (7 MINUTE CAP)
12/10 Cal Bike
5/5 KB Strict Press
5/5 KB Around The World (KB held at eye level and rotated around the head w/ bent elbows)
5/5 KB Half Kneeling Upright Press
10 Alternating V-Ups
6-4-2-6-4-2
Strict Press
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every two minutes including at 3,2,1 go…complete 15 DB Push Press (35/20).
PARTNER UP!
400m Run aka Turkey Trot
-THEN-
4 ROUNDS EACH
PARTNER 1
10 Air Squats
5 Inchworms
10 Up Downs
5 Glute Bridges (:02 Hold at the top)
PARTNER 2
Plank Hold
With a partner, 5 Rounds for time of follow the leader style:
30 Squats
15 Toes to Bar*
15 Burpees
305 meter Run
Partner 1 does squats, then partner 2 does squats. Partner 1 does T2B then partner 2 does T2B. Continue in this fashion until 5 total rounds are completed by each person.
*Scale Toes to Bar to V-Ups
RX+ Perform 5 of the following complex in place of 15 Toes to Bar:
1 Toes to Bar
1 Chest to Bar Pull Up
1 Bar Muscle Up
305 meter run is the back trail
:45 Row → :45 Row → :45 Row
10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”*
10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press
FOR TIME
30-20-10
Cal. Row
DB Thrusters
-12:00 Hard Cap-
2-3 SETS
10 DBL DB Bicep Curls
15 Single DB Overhead Tricep Extension