I'd to thanks everyone for all the help and encouragement you've given me over the last year and byeond. We are growing so much we are taking down the interior walls this weekend! That will give us more than double the space to play in and we may run concurrent classes in the evenings. We'll also be able to utilize the Prowler and some other equipment we usually use outside. 

 Here's the Turkey Day Workout. Its a 20/10 interval so go light and fast.

High Pull or snatch R

High pull or snatch L

Thruster R

Thruster L

Dead Clean R

Dead Clean L

Quad press or quad hop

Alternating chest touch (from a high plank, bring one hand to the chest and set it down then the other hand. Move fast, keep the hips locked, minimal hip movement)

1 leg squat or rear foot eleveated (RFEE) split squat R

1 leg squat or RFEE split squat L PLace one foot behind you on a box or bench aboyut 18 - 20" high. Top of the foot not the ball. Step out with the other leg and sink the hips. The front shin is vertical at the bottom, the knee almost touches the floor on the back.

You can do it with just body weight prisoner style, hands behind the head.

Super plank with a pushup

2 handed sumo deadlift

 rest 1 minute

Do 4 or 5 times.

 Go eat!

 Thanks

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