11.28.13 Thanksgiving Day Workout

Workout
20x Balancing Leg Swings
3×3 Wall Squats @ 5-0-5-0 tempo
2×20 Squats
3×10 Split Jumps
Then:
Single-Leg KB Deadlift + Single Leg Off-Box Squats (no assistance from trial leg)
10/10 @ 20
8/8 @ 30
2x (4/4) @ 40-50
Rest a bit between sets
Then:
Thanksgiving Day 45/15 Super Circuit
45s Work, 10s Transition:
Row @ <1:50/2:00 500m pace
Ball Slam/Barrier Hop @ 30/15
Step-up Hops @ 24/20″
“Jumping” Ski-Erg
Reverse Burpees
Reverse Plank (feet on box)
Sledgehammer on Tire (alternating)
KB Bob N’ Weave @ 2×40/25
Dead Hang (every 10s perform a pull-up)
Rest
3 rounds (30 minutes total)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
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