"Turkey Hangover"

Both gyms are open today from 11am - 1pm 

Warm Up (EMOM For 10 Min):

• Meter Row (200/150)
• Calorie Bike (10/7)
• Step Ups
• Band Pull Aparts
• Banded Good Mornings

Strength (10-8-6-4-2):

• Bench Press
• Pull Up/Lat Pull Down
• Weighted Step Up
  * Find a heavy 10 set on every move before starting supersets *
  * Work up in weight each set if possible *

Met-Con (EMOM For 20 Min):

Spice Gurlz

• 20 KB Swings (53/35)
• 20 Renegade Row (20/10)
• 16 Overhead Walking Lunges w/ Plate (45/25)
• 20 Hollow Rocks OR Tuck Ups

Extra Credit (2 Rounds):

• 12 DB Reverse Fly
• 12 DB Front Raise
• 12 Skull Crushers

Mobility (NFT):

• Smash Shoulders & Hips w/ Ball
• Banded Shoulder & Hip Distractions
• Chest Opener
• Twisted Cross
• Puppy Dog
• Downward Dog
• Pigeon Pose
• Frog Pose
• Cobra
• Childs Pose
• Foam Roll