Tuesday, October 31st 2023 (Happy Halloween!!!)

WARM UP

6 Shuttle Runs

50′ Knee Tucks

50′ Walking Lunges w/ Twists

50′ Burpee Broad Jumps

50′ Walking Lunges

MOVEMENT/MOBILITY – mini band, wall

*mini band around knees

10 squats

:30 standing quad stretch / side

10/10 Lateral Steps

10/10 Clam Shells

*band around feet

30x march in place

*band around wrists

:30 wall sit w/ straight arm shoulder flexions

15 shoulder external rotations, elbows at sides, 90 degree bend

20 trunk twists

20 arm swings

PRIMER – workout equipment

5 Barbell Squat Cleans

4 Front Squats

4 front squats @ workout weight

4 Db Thrusters @ workout weight

5 Push-ups

1-2 wall walks

STRENGTH

E2M x 5

4/4 Barbell or DB Bulgarian Split SQ

AS HEAVY AS POSSIBLE this week

GET FIT

4 sets (14min)

AMRAP – 1

6 Front Squats @ 185/125 (Rx+225/155)

Max Wall Walks (multiply reps x3 for score)

:60 rest

AMRAP -1

15 Push-Ups (Rx+ 4 Ring Muscle Ups)

Max Rep DB Thrusters (50s/35s)

:60 rest

NOTES Front Squat needs to be 1 unbroken set across. Bar starts on the floor.

Push ups need to be done in less than :25-:30 seconds