Thanksgiving social tomorrow, Festivus Saturday,

donations to the food bank and our Adopted family!

Pick a strength, reps 2-6 , Assessory, 12-15 and opposite muscle group, 8-12 and of course add another leg, 10ps.

Back, front O/H squats
banded pull backs, bicep curls, tricep dips
Shoulder press tempo 1/0/3, Bentley Rows 3/0/1
SL deadlifts, SL box jumps, box lunge switches

or

weak skill pull up and hspu from the last 2 weeks

wod nft AMRAP

row 400 meters, alternating 100 m sprint 100 m resting row
10 hurdle burpees
2x sandbag drag, on a diagonal
10 renegade rows with push up
100 single skips, single legs or 50 double unders