3:00 Machine
-into-
Every minute (7:00)
2 Sandbag Deadlifts (lights)
(or DB Deadlifts)
4 Box Step Ups
6 Up Downs
-Adjust so athletes finish
under 50 seconds
WORKOUT PREP -
2 sets: (with partner/ build
in weight)
10m Sandbag Carry (each)
(or DB Front Rack Carry)
5/4 Calorie Row (each)
10ft Synchro Walking Lunge
WORKOUT - “Turkey &
Touchdowns”
Freedom (RX’d)
Teams of 2
AMRAP 30 Minutes
300ft Sandbag Carry
(100/70) (Or Dumbbell Front
Rack Carry 50s/35s)
50/40 Calorie Air Bike
300ft Synchro Lunge Walk
(KG conv: 45/32.5 SB, 22.5/15
DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
15 Bootstrappers
1 Minute Supine Twists
2x10 Seated External