W arm Up 8-10 min 10 Jump Shrugs (PVC) 8 Hang High Pulls 5 Jumping Jacks Jumps 6 Roll N' Reach Power Clean Review (4x4 empty barbell) 1. Stance Set up 2. Deadlift/First Pull (drive from the floor) 3. Second Pull Turnover & Catch - 5x5 add weight each time. Goal: Quick transition under the bar into a strong receiving position MetCon 14 min 100 m row 12 med ball shots 8 DB Snatch Squats alt 12 Jack Knives

WARM-UP 200m easy jog or row 10 air squats 10 ring rows 8 walkout to plank + 2 shoulder taps each side 10 glute bridges 10 light KB swings “THE LEFTOVER CRUSHER”- 20-Min AMRAP 200m run (aka “Turkey Trot”) 15 sit-ups (“Pumpkin Pie Crushers”) 12 KB swings (“Leftover Launchers”) 10 dumbbell thrusters (“Mashed Potato Mashers”) 6 burpees (“Stuffing Sweats”)

We hope you’re all enjoying a well-deserved day with family, friends, and good food. 🌾🦃 Just a quick reminder that class is cancelled for the holiday , but we still wanted to take a moment to say how truly grateful we are for each of you. Thank you for showing up, working hard, and bringing such great energy to our community. Enjoy the day, recharge, and we can’t wait to get back to crushing workouts together. 💪🔥Have a wonderful Thanksgiving!