<p>1. Movement Prep/Activation and Increasing Heart Rate<br />8 min AMRAP<br />30 sec ski (easy)<br />20 sec ski (mod)<br />10 sec ski (hard)<br />10 Plate Toe Taps (each side)<br />2 Box Steps-Ups (each side)<br />2 Box Jumps<br /><br />2. Workout Prep<br />2 sets:<br />5/4 Calorie Ski<br />2 Box Jump Overs (build in height)</p>

<p><strong>"The Turkey Pardon"</strong></p><p><br />Freedom (RX’d)<br />3 Sets (1 Set Every 8:00)<br />21-15-9*<br />Calorie Ski (Or Calorie Row)<br />12-9-6<br />Box Jumps (30/24)&nbsp;<br />*Women’s calories: 16-12-6<br /><br />Independence<br />3 Sets (1 Set Every 8:00)<br />15-12-9<br />Calorie Ski (Or Calorie Row)<br />12-9-6<br />Box Jumps (24/20)<br />Women’s calories: 12-10-8</p><p><br />Liberty<br />3 Sets (1 Set Every 8:00)<br />15-12-9<br />Calorie Row<br />12-9-6<br />Box Step Ups (20/16)<br />Women’s calories: 12-10-8<br /><br />Target time each set: 4:00-500<br />Time cap each set: 6 minutes</p>

<p>4 sets:<br />100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)<br />*As heavy as possible while staying balanced during carry (no leaning)</p>

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