This workout is done in 5 parts.

Part 1 - (stationary hops)

2 min lateral hops R
30 sec rest
2 min lateral hops L
30 sec rest
2 min plate switches

Part 2 - (run throughs) 15 meter sprints with no less than 5 obstacles. Each of the following will be done for 6 passes (down + back = 2)

Part 3 - STAB = (shoulders,triceps, abs & biceps)

Class does reps in unison on trainers count:

Shoulder Medley - 2 rounds

           20 front raises 15/20
           20 upright row 15/20
           20 OH press 15/20

Triceps Medley - 2 rounds

Ab Medley - 2 rounds

      20 situps
            20 R side ups
            20 L side ups
            20 Superman back ext's

Biceps 21s - 2 rounds (see demo)

7 bottom to half 25/45
7 half to full 25/45
7 full 25/45

Part 4 - (run throughs) 15 meter sprints with no less than 5 obstacles. Each of the following will be done for 6 passes (down + back = 2)

Part 5 - ("Rough Boy" squats)

30 sec squat
30 sec squat hold
1 min squat
1 min squat hold
2 min squat
2 min squat hold

Post all you are thankful for to comments.

If you have a little time in the morning before things get rolling and want to pre-burn some of that Thanksgiving feast - come join us!

Might not need them after this workout! We are grateful every day for you. Happy Thanksgiving!

Jump!