| Friday – Happy Halloween! |
| Warm up |
| – 2x: Jumping jacks x 20s + High knees x 20s + push ups x 20s – 3x: Barbell front squat x 10 (warm up weight) + lat stretch on wall x 20s + Arm circles x 12/12 |
| Strength |
| – 3x: Front Squats x 10 + 6pt banded kick back x 10/10 + band pull aparts x 15 – 3x: DB Z-Press x 10 + Renegade row x 8 + Side v-up x 10/10 (lightly weighted) |
| Work |
| 1) With a team complete 1k Ski Then, individually complete 3x: – 12 KB Swings – 16 DB Walking lunges – 3 wall walks Once you’re finished go back to a skierg and begin another 1k ski. As others finish they can join. (you will form a different team) No more than 3 people per erg |
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