GROUP WARM-UP
1:00 Bike
10 Empty bar hinges
10 Empty bar front squats
10 Push-ups
1:00 Bike
10 Light deadlifts
10 Light front squats
5 Handstand push ups or Dumbbell press

METCON
For time:
21-15-9 reps of:
Deadlifts Rx 225/155; M55+185/125
Handstand push-ups (Rx+ deficit 4″/2″)
*6 minute time cap

Rest 7 minutes

For time:
9-15-21 reps of:
Front squats Rx 155/105; M55+ 115/75
Burpee box jump overs 24/20
Calorie bike
*12 minute time cap

ALTERNATE METCON
21-15-9 reps of:
Deadlift
Dumbbell push press
*6 minute time cap

Rest 7 minutes

9-15-21 reps of:
Goblet squats
Burpee box step overs
Calorie bike
*12 minute time cap

MIDLINE
3 sets of:
20 abmat sit-ups
1:00 plank hold

MOBILITY
2:00 each side couch stretch
1:00 each side pigeon stretch
2:00 frog stretch

Halloween Workout!

This Saturday, all classes will be “treated” to a partner workout. So, bring your “Boo” and wear a costume (or black or orange)!