Happy Halloween!

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Warm Up: Down and backs or 400m Run 

2 Rounds: 20 sec each: 

• Arm Circle Forward (keep palms facing up) 

• Arm Circle Backwards

• tri cep Pull Downs 

• Ring Row 


Performance: 2 sets: 
12 - 9 - 6
C2B Pull Ups 
7 - 5 - 3 
Front Squat (205/135) 
*go through twice


AMRAP x 10 Minutes: 

  • 15 DB Bench Press 

  • 12/9 Cal Row 

  • 6 Box Jump 


Fitness:  12-10-8-6-4-2

  • Db Front Squat

  • Banded Pull ups; Lat Pull Downs 

  • Wood Choppers W/ Band 


AMRAP x 8 Minutes 

  • 6 Cal Bike 

  • 8 Renegade Rows / Chainsaw 

  • 10 Air Squats 


-rest 2:00- 


AMRAP 8 Minutes 

  • 6 Cal Row 

  • 8 Db Bench or floor press 

  • 10 lunges 


Extra Credit: 

3 sets: 

  • 5 Rower Pike Ups 

  • 10 V Ups 

  • :15 Weighted Hollow Hold