HAPPY HALLOWEEN!

Come to the gym if you dare…..It's a SCARY workout!

Spooky Saturday Workout Today…and Bring a Scary Friend With You.

15 min LIMIT:

22-16-10 or 11-8-5(heavy) teams of 3 (team members will help each other lift and change weights)

 Back Squat (135/75) heavy (185/95)

…………2 min. rest…….

then….

 FOR TIME:

 20 KB/DB Turkish Get Ups (53/35

15 Minute Team Limit of:
Heavy Back Squat for Teams of 3
Either 22-16-10 or 11-8-5 (heavy)
2 min. rest…….then
FOR TIME:
20 KB/DB Turkish Get-Ups (53/35)

8 Rounds

5 L pulls

10 Inch Worms

2 Duck walk passes

2-Hurdle Pass Duck Walks
10-Inchworms
5-L-Pullups

3 Cone Suicide
9 Mule Kicks
12 KB Bottoms Up Press (44/26) split reps for each arm
15  MB Woodchoppers (20/16)

25 min AMRAP

3 cone suicide

9 Mule Kicks

12 KB bottoms up press (44/26) split reps for each arm 

15  MB woodsplitters (20/16)

Yep, I have no words for this one….  Care to guess who it is?

Bar Dips
K2E's
DL's (155/95) big dogs 225/135

10,9,8,7,6,5,4,3,2,1

Ring dips

K2E's

DL's (155/95) big dogs 225/135