It's October! And October means Halloween Throwdown!! Get Ready!!

It's October! And October means Halloween Throwdown!! Get Ready!!

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. 🎳“Kingpin”🎳
Teams of 2
3 rounds of:
80 Wall Balls 20/14
60 Kettlebell Swings 70/53
30 Burpee Box Jump Overs  24/20”

I go, you go. One athlete works at a time divide reps up evenly and work through exercises and rounds together.

LIII:as Rx’d
LII:53/35 Kettlebell Swings, Scale Burpee Box Jump Height and Wallball weight as appropriate.
LI:3 Rounds:
20 Wallball
15 Kettlebell Swings
10 Burpees
(Individually responsible for those reps each round)

3. With time remaining:
3-4x30m down and back Prowler Push

Have fun!
 

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