1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30 sec row(easy)
20 sec row (mod)
10 sec row (hard)
10 Plate Toe Taps (each side)
2 Box Steps-Ups (each side)
2 Box Jumps

2. Workout Prep
2 sets:
5/4 Calorie row
2 Box Jump Overs (build in height)

„The Turkey Pardon“

3 Sets (1 Set Every 8:00)
21-15-9*
Calorie Row
12-9-6
Box Jumps (30/24) 
*Women’s calories: 16-12-6

Target time each set: 4:00-500
Time cap each set: 6 minutes

4 sets:
30 m. Single Arm Dumbbell Farmer Carry (each side – rest as needed)
*As heavy as possible while staying balanced during carry (no leaning)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back