Three sets of:
Easy Row x :60
Weighted Wall Sit x :60
Pronated Grip Band Pull Aparts x 15
Plate OH Squat x 10
Supinated Grip Band Pull Aparts x 15
Waiter Carry x 50 feet / arm
“Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes
COACHES – You can run this in three heats…start a new group on the row at 0:00, 5:00 and 10:00 on the clock. Keep your warm-up extremely short, this session is LONG, so you’ll need to get them right into it.