WARM-UP -
3 Rounds
10 Banded Pull Aparts
10 Banded Shoulder Press
-into-
6 min AMRAP
5 Wall Balls Front Squats
5 Wall Ball Push Press
5 Bench Press (empty-build
across sets)
3 Inch Worms
5 Kip Swings
STRENGTH -
5 sets of 5 Bench Press
@70% of Heavy Single
(Week 1)
* Complete a set on the 2
minutes *
WORKOUT PREP -
2 sets:
5 Wall Balls
3 Pull Ups
WORKOUT - “You can’t
have Thanksgiving without
Turkey.”
-
Freedom (RX’d)
REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
(KG conv: 9/6 WB)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Bicep Wall Stretch