Thanksgiving Workout – 2021

1) Warmup: 10 minute inclined walk, 15% incline, 3.5 speed

2) Active warm up;
        A) 5×12 cable flies, superset 5×25 pushups

***You have specific times listed to complete each part

Part 1): You will do the 10 presses, have the dumbbells right next to the bench,
        stand up, do the curls, then drop to floor an do the crunches:
        A) 7×10 inclined smith machine bench press
        B) 7×10 standing bicep curls
        C) Drop to floor and 7×20 crunches
        **Time limit is 9 minutes

Part 2): Do the 10 squats, then grab the pull-up bar and do 7 reps,
        then have the dumbbells waiting and do the 12 reps
        A) 7×10 barbell squats
        B) 7×7 pullups
        C) 7×12 dumbell lateral raises
        **Time limit is 10 minutes

Part 3):
        A) 8×8 bench press
        B) 8 sets of walking lunges with dumbbells in hands, 25 feet down and back
        C) 8×8 Heavy hammer curls
        **Time limit is 11 minutes

Part 4): All of this is done on the leg press
        A) 5×30 leg press
        B) 5×20 leg press calf raise
        C) 5×20 narrow stance leg press
        **Time limit is 7 minutes

Part 5):
        A) 7×5 heavy deadlifts
        B) 7×8 straight bar shrugs, do the shrugs right after last rep of deadlifts, do not drop the bar
        C) 7×10 assisted pull-ups
        D) 7×10 Standing dumbbell shoulder presses
        **Time limit is 10 minutes

Part 6) 10 deadmill sprints: 15/45