WARM UP: 400m Run Fence Drills 20 Jumping Jacks 20 Seal Jumps 20 Lunge Jumps 20 Monster Walks (L/R) 20 Banded Squats 20 Banded Pelvic Raises 20 SLSU SKILL: Tabata

WARM UP: 200m run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges 10 GMs 10 Hollow/Arch Swings

WARM UP: 8:00 EMOM M1: Row M2: Lunge to instep M3: CTC Run M4: Inch Worm + 2 Push-ups SKILL: Into WOD WOD: 4 RFT (35:00) 500m Row 10 Bench

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats

WARM UP: CTC Run Arm Circles (F/B) 1:00 PVC Pass Throughs 10 Lunge and Twist 10 Lunge to instep 10 SLSU 3 Inch Worm + 3 Push-up SKILL: Every 2:00

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: 6:00 EMOM Every minute perform: 5-10 Pull-ups 5-10

Enjoy another day off. If you need to burn off a few calories from the pies you ate yesterday, knock out this home WOD. We will see you back Saturday

Happy Thanksgiving from Mission Coaching staff. Enjoy the day with your family and friends.

WARM UP: 20 Jumping jacks 20 Seal jumps 20 Penguin Jumps 3 Laps around the gym :60 Pigeon Stretch :60 Pigeon Stretch :60 couch stretch R :60 couch stretch L