Strength: Back Squat Find a Heavy 1x20 (The last 5 reps should feel like a mountain to climb, mentally) MetCon: Run Set a Timer for 30 minutes. Run as far as you can. No headphones. Practice your self-talk. Recognize where you mind goes.

Strength: Deadlift 5x3 AHAP MetCon: For Time 3 Rounds 15 DB Thruster 40lbs 10 Pull ups 5 Power Clean @155lbs Then... 7min AMRAP 10 DB Hammer Curls 10 OH Tricep Extensions 10 DB Shoulder Flys *Modify Accordingly

If you have a day off today, since it's the Friday after Thanksgiving, then use today however you need it. Spend it with your family by putting the phone down and being present. Catch up on a home project. Start a home project. Get in a missed workout. Kick off the Christmas Season (Advent starts Sunday) Make it a "Yes" Day for your kiddos (within reason) Make it an "analog day" (no technology for whole family) Snag a good book and spend the day reading with your family. Do whatever fills you up, restores you, moves you, sparks creativity...

Strength: None MetCon: Gobble For Time (45min Cap) Run 1 Mile (Row 2000m) 3 Rounds 25 Pull ups (sub Bodyweight Rows) 25 Push Press (50lbs) 25 Front Rack DB Squats (50lbs) 25 DB Deadlifts (AHAP*) 25 Toes to Bar (Sub Knees to Elbows or V-Ups) Then.. Run 800m (Row 1000) Happy Thanksgiving, dudes!

Strength: Strict Press 5x6 *work up to a heavy 6 rep MetCon: EMOM 20 Collect as many reps as possible within each working minute. Minute 1: DB Bench Press Minute 2: Chest Supported DB Row Minute 3: Seated DB Arnold Press Minute 4: Standing DB High Pull Minute 5: Rest Repeat 3 more times through. *EMOM = Every Minute on the Minute **12-20 Rep range should be the goal when determining weight