Wednesday, October 23

Hello All … Pull, Pull, Pull Day today … Think “Backside” … Time to build that butt … Get in here … Enjoy!

GET WARMED UP:

3 Rounds /10 Each

Pull-ups, Push-ups, Sit-ups, Squats

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

30 GHD Situps

30 GHD Extensions

Practice: 3 Position Clean

GROW STRONG:

Overhead Squats

3 sets of 5

Add 5 pounds onto your last successful 3×5

WORK HARD:

AMRAP 10min

30 seconds of Overhead Lunges @25/45#

30 seconds of Weighted Carry @50/90#

5 Burpee consequence if you drop your weights.

Score = Total number of lunges

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