Happy Halloween!

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