Monday October 28th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 9 Front Squats
2) 5-10 Strict HSPUs
OR
30-60sec of Handstand Walking

WOD

21 - 15 - 9
Calories
Overhead Squats
9 - 6 - 3
D Ball Over Shoulder

CORE BUY OUT:
Accumulate 3:00 Plate Weighted Plank

D - Choose weights, Front Squats if needed
F - 95/65, 100/70
P - 115/75, 150/100

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BURN

SWEAT

EMOM 15
Min 1) 10 Double DB Box Step Overs
Min 2) 12 Calorie Row/Ski
Min 3) 10 Double DB Hang Power Clean and Jerks

STRENGTH

5 SETS
3 Box Squats
20/side Banded Lateral Steps
5/side Single Leg Romanian Deadlifts