Warm-up:
Run 400m
20 Walking lunges
20 Back extensions
20 V-ups
Run 400m
Skill & Mobility
Pull Ups – Push Ups – Air Squats
Midline Stability
2 rounds 30″on – 15″ Off Of:
Plank Hold
Side Bridge R
Superman Hold
Side Bridge L
“Dolcetto o Scherzetto?” HAPPY HALLOWEEN!
“Mary Has Changed The Dress”
AMRAP 20 minutes
5 Weighted Pull-Ups # Wall Ball 9/6
10 Push-Ups (with feet on Wall Ball )
15 Air Squats #15/10
If you’ve got a 10kg vest or body armor, wear it.
