<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />8 min AMRAP<br />30 sec row (easy)<br />20 sec row (mod)<br />10 sec row (hard)<br />5 Kettlebell Sumo Deadlifts<br />5 Kettlebell Swings (to eye level)<br />5 Wall Balls&nbsp;<br /><br />2. Workout Prep<br />2 sets:<br />5 Sumo Deadlift High Pulls (build in weight)<br />5 Kettlebell Swings<br />5 Wall Balls</p>

<p><strong>"THANKSGIVING Football Games"</strong><br /><br />Freedom (RX’d)<br />Teams of 2<br />5 rounds (each/1:1)<br />21 Kettlebell Sumo Deadlift High Pulls (53/35)<br />15 Kettlebell Swings (53/35)<br />21 Wall Balls (20/14)<br />(KG Conv: KB 24/16, WB 9/6)<br /><br />Independence<br />Teams of 2<br />5 rounds (each/1:1)<br />21 Kettlebell Sumo Deadlift High Pulls (35/25)<br />15 Kettlebell Swings (35/25)<br />21 Wall Balls (14/10)<br />(KG Conv: KB 16/11, WB 6/4)</p><p><br />Liberty<br />Teams of 2<br />5 rounds (each/1:1)<br />15 Kettlebell Deadlifts (light)<br />15 Russian Kettlebell Swings (light)<br />15 Wall Balls Thrusters (20/14)<br /> </p><p>Target total time: 22-24 minutes<br />Time cap: 30 minutes</p>

<p>1 min Seal Pose<br />1 min Tricep Smash (each)<br />1 min Foam roll glutes and IT band (each side)</p>