Thursday, Nov 26, 2020

Click “Workout prep notes available” directly below for the full warm up

Spirit Bomb
Teams of 2
75 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Syncro Burpee Pull Ups
50 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Syncro Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Syncro Burpee Pull Ups

Individual Option:
35 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Burpee Pull Ups
15 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Burpee Pull Ups

Thanksgiving Day At Home Option
11 Rounds
26 Air Squats
20 Sit Ups

Accessory
3 sets
15 Med ball GHD sit ups
20-30 sec. Top of the Ring Hold
5 Dumbbell Curtsy Lunge (each side)