OPEN GYM ONLY
8am-10am

BURN YOUR TURKEY OFF
Complete any 5 of the 7 workouts below and rest as needed between workouts:

Workout #1
8-6-4-2 reps, for time of:
Thruster, 135/95 lbs
Bar Muscle-up
Goal: Sub 8 minutes

Workout #2
“1/2 Flight Simulator”
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under
Each set must be performed unbroken before you can move on to the next.
Goal: Sub 7 mins

Workout #3
AMRAP 5 mins:
Complete as many rounds as possible in 5 mins of:
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
2 Double Kettlebell Deadlifts, 70/53 lbs
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
4 Double Kettlebell Deadlifts, 70/53 lbs
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
6 Double Kettlebell Deadlifts, 70/53 lbs
…
Continue adding 2 Double Kettlebell Deadlift reps each round until time expires

Workout #4
For time:
50 Burpee Pull-ups
Goal: Sub 8 mins

Workout #5
3 rounds for time of:
20 Kettlebell Swings, 70/53 lbs
20 Goblet Squats, 70/53 lbs
Goal: Sub 8 mins

Workout #6
“Tabata” – Echo Bike Calories : 8 x 20 secs / 10 secs
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Workout #7
3 rounds for time of:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press, 50/35 lbs
Goal: Sub 9 mins

Post Work
Stretch/Foam Roll trouble spots