"Pre Turkey Day"

Thursday Hours:

Calhoun (9am)
J-Ville (9am)

Friday Hours:

Calhoun (11am - 1pm)
J-Ville (11am - 1pm)

Saturday Hours:

Normal Operating Hours

Daily Programming

Warm Up (Complete):

Down & Back:

• High Knees
• Butt Kicks
• High Kicks
• Floor Sweeps
• Spiderman Crawl w/ Elbow Drop
• Lateral Shuffle

3 Rounds (20 sec each):

• Rope Slam
• Plank
• Superman

Alternating Tabata (8 Rounds):

20 sec on/10 sec off:

• Empty Bar Back Squats
• Empty Bar SDLHP
  * 4 rounds each move *
  * Rest 2 min *
• Push Ups
• Sit Ups

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Performance

Strength (3-2-1-2-3):

• Deadlift
  * Warm up to your weight *
  * All reps at the same weight *

Met-Con (EMOM For 16 Min):

• 15 SDLHP (75/55)
• 8 Bar Facing Burpee
• 15 Shoulder 2 Overhead (75/55)
• Plank (40 sec)

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Fitness

Strength (5-5-5-5-5):

• Double KB Deadlift

Met-Con (EMOM For 16 Min):

• 15 SDLHP (75/55)
• 8 Bar Facing Burpee
• 15 Shoulder 2 Overhead (75/55)
• Plank (40 sec)

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Mobility (NFT):

• Standing Front Fold
• Triangle
• Seated Straddle
• Saddle Pose
• Frog Pose
• Pigeon Pose
• Banded Shoulder Distractions
• Cobra
• Childs Pose
• Foam Roll

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Express

Warm Up (Complete):

Down & Back:

• High Knees
• Butt Kicks
• High Kicks
• Floor Sweeps
• Spiderman Crawl w/ Elbow Drop
• Lateral Shuffle

3 Rounds (20 sec each):

• Rope Slam
• Plank
• Superman

Met-Con (EMOM For 16 Min):

• 15 SDLHP (75/55)
• 8 Bar Facing Burpee
• 15 Shoulder 2 Overhead (75/55)
• Plank (40 sec)

Mobility (NFT):

• Standing Front Fold
• Triangle
• Seated Straddle
• Saddle Pose
• Frog Pose
• Pigeon Pose
• Banded Shoulder Distractions
• Cobra
• Childs Pose
• Foam Roll