Mobilize, then:
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
12 days of thankfulness! Or!
1 rope climb
2 sandbag over shoulder 150/100
3 cleans
4 push press
5 front squat
6 deadlift
7 box jumps 30/24
8 t2B
9 pushups
10 cal assault bike
11 cal ski erg
1200 cal row
*Do this whenever you want”!
A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
Five rounds for time of:
12 Wall Ball Shots
8 Toes-to-Bar
4 Bar Muscle-Ups (Or C2B)