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

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

"The Turkey Pardon"

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

Level 2
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Ski (Or Calorie Row)
12-9-6
Box Jumps (24/20)
Women’s calories: 12-10-8

Level 1
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Row
12-9-6
Box Step Ups (20/16)
Women’s calories: 12-10-8

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

4 sets:
100ft 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