HAPPY HALLOWEEN!

PART 1:

FITNESS

3 RNFT
A1. Kneeling Single Arm DB Strict Press* 7 Reps Each @ 2112
A2. Front Foot Elevated Lunge 7 Reps Each @ 2211 Hold a pair of DBs at sides
A3. Strict Knees to Chest 7-10 Reps

Split Squats: Front foot is on 45 lb Bumper plate
Strict Press: Right Knee on Ground, Press with Right Arm

SPORT

3 RNFT
A1. Barbell Strict Press 5 Reps 75% of 1RM @ 2112
A2. Front Foot Elevated Lunge 7 Reps Each @ 2211 Hold a pair of DBs at
sides Rx is 33% of BW in Each Hand
A3. Strict TTB 7-10 Reps No Kipping

PART 2:

FITNESS

5 Rounds for time:
20 Walking Lunges
15/12 Cals Rowing
10 Burpees No Jump

SPORT

5 Rounds for time:
10 Alternating Single Leg Squats
15/12 Cals Assault Bike
10 Alternating DB Snatches 50/35