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STRENGTH / FOUNDATION 5X:90: 5 DB PRESS L/R OR 5 HSPU 15 BAND ROWS 20 MOUNTAIN CLIMBERS WOD 4 ROUNDS

WOD 30:00 CAP: 200/160 CALORIES SPLIT ON 2 MACHINES 150 SITUPS 100 BURPEES PARTITION HOWEVER YOU WANT (RX+ IN ORDER)

WOD 1 LADDER 9:00: 3 DEADLIFT 185/135 (RX+ 225/155) 3 DB BENCH 55s/35s WOD 2 AMRAP 9:00: 5 INCHWORM W/

STRENGTH / FOUNDATION 10X1:00: ODD) 1 TURKISH GETUP L/R EVEN) 9 CAL ROW WOD 21-15-9, 16:00 CAP: PULLUP DB POWER

STRENGTH / FOUNDATION 8X3 PRESS EQUIPMENT WOD 10 TO 1 THRUSTERS 95/65 OR 35s/25s DB 30 DOUBLE UNDERS / 50

*ADJUST REP COUNT BASED ON HEAVIER OR LIGHTER WEIGHTS AVAILABLE TO YOU STRENGTH / FOUNDATION 5X5 WEIGHTED SQUAT OF YOUR

WOD 50 REPS OF EACH SQUATS HOLLOW ROCKS JUMPING JACKS SQUAT THRUSTS ALTERNATING V-UPS GOOD MORNINGS MOUNTAIN CLIMBERS SITUPS REVERSE

HAPPY THANKSGIVING EVERYONE! NOW, JUMP FOR JOY LIKE MATT!!! WOD 5 ROUNDS 4:00 ON / 1:00 OFF: 22/18 CAL ROW

STRENGTH / FOUNDATION 5X:90: 5 DEADLIFT WOD 6 ROUNDS, 20:00 CAP: 10 OHL 95/65 (RX+ 115/85) 12/9 CAL BIKE OR

STRENGTH / FOUNDATION 12X:30: 1) 5 INCHWORM W/ PUSHUP 2) COBRA STRETCH 3) 5 SL STEPUP L/R 4) 10 SCAP