"Turkey Hangover"

Both gyms are open today from 11am - 1pm 

Sophie:Holly B.W Row.jpg

Warm Up (EMOM For 10 Min):

  • Meter Row (200/150)
  • Calorie Bike (10/7)
  • Step Ups
  • Band Pull Aparts
  • Banded Good Mornings

Strength (10-8-6-4-2):

  • Bench Press
  • Pull Up/Lat Pull Down
  • Weighted Step Up
    * Find a heavy 10 set on every move before starting supersets *
    * Work up in weight each set if possible *

Met-Con (EMOM For 20 Min):

Spice Gurlz

  • 20 KB Swings (53/35)
  • 20 Renegade Row (20/10)
  • 16 Overhead Walking Lunges w/ Plate (45/25)
  • 20 Hollow Rocks OR Tuck Ups

Extra Credit (2 Rounds):

  • 12 DB Reverse Fly
  • 12 DB Front Raise
  • 12 Skull Crushers

Mobility (NFT):

  • Smash Shoulders & Hips w/ Ball
  • Banded Shoulder & Hip Distractions
  • Chest Opener
  • Twisted Cross
  • Puppy Dog
  • Downward Dog
  • Pigeon Pose
  • Frog Pose
  • Cobra
  • Childs Pose
  • Foam Roll