(A) 3 Sets 6 Depth Drop to Jump 6 Ball Granny Toss Rest 60-90 sec (B) 3 Sets 10 Tempo Goblet Squat/ Dual KB Front Squat 10 BB Inverted Row + Pause Rest 120 sec (C) 3 Sets 10/ DB Rainbow Squat 10/ RB ½ Kneeling SA Pulldown Rest 120 sec (D) 3 Sets 10/ Landmine Rotations 10/30 Sec Hollowbody Rocks/Front Plank Rest 60-90 sec (E) 3 Rounds 10 Medball Thrusters 30 sec Machine of Choice 5 Burpees Rest 20 secs between Rounds

(A) 3 Sets 5 Broad Jump 5/ DB SA Push Press Rest 60-90 sec (B) 3 Sets 10/ DB Split Stance RDL 10 Landmine Tall Kneeling Overhead Press Rest 120 sec (C) 3 Sets 10/ SL Hip Thrust 10/ DB SA Incline Bench Press Rest 120 sec (D) 3 Sets 10/ Wall Push Deadbug 10/ Banded Glute Bridge March Rest 60-90 sec

(A) 3 Sets 3/ Half Turkish Get Up 5/ MB Tall Kneeling Get Ups Rest 60 Sec (B) 4 Sets 60 sec on/15 Sec off -Machine of Choice -Push Ups -Walking Lunges -Hip Thrusts -Straight Leg Sit ups Rest 120 sec btwn sets (C) 2-3 Sets 6-8 Prone Snow Angels 20 secs/ Side Plank Rest 60 Sec

(A) 3 Sets 6/ Lateral Bound 6/ DB SA High Pull from Floor Rest 60-90 sec (B) 3 Sets 10/ DB Front Foot Elevated Split Squat 10/ DB SA Supported Row Rest 120 sec (C) 3 Sets 10/ DB Lateral Step Up 10-12 Ring Rows Rest 120 sec (D) 3 Sets 10/ KB Farmer March 10 DB Bench Supported Rev Fly Rest 60-90 sec

(A) 3 Sets 6 KB Hike Pass to Swing 6 Tall Kneeling Slam Rest 60-90 sec (B) 3 Sets 10 DB Tempo RDL 10 Incline Push Up Rest 120 sec (C) 3 Sets 10 KB Deadlift 10 DB Chest Press Rest 120 sec (D) 3 Sets 10 Plank Sawbacks 8-10 Hamstring Curl Eccentrics Rest 60-90 sec

Teams of 2 *split as you see fit AMRAP 7 0:45-1:00 Row 20 Push Up 20 Plate Ground to OH -Rest 90 sec- AMRAP 7 0:45-1:00 Bike 20 Wallball 20 Knee Raises -Rest 90 sec- AMRAP 7 0:45-1:00 Ski 20 Box Jumps 20 DB Push Press -Rest 90 sec- AMRAP 7 20 Burpees 20 KBS 20 Gorilla Rows

Part 1 9-7-5 Push Press Rest 2 Min Between Sets Part 2 5 Rounds 15 Double DB Floor Press/Push Ups 12 Inverted Row/BB BOR 30 Sit-ups/Other Core Time Cap: 16 mins

3 Rounds 20 Machine Cals/Burpee Pull-ups/ Devils Press 20 Front Squats/Goblet/Air Squats 20 Box Jumps/Box step ups/Broad Jumps Time Cap: 20 mins

Part 1 Deadlift/Hip Thrust 15 Reps at 55% 12 Reps at 58% 9 Reps at 60% Rest 2-3 Mins Between Sets Part 2 For Time 20 Cal Bike/28 Row/22 Ski/1:30-2:00 25 Knee Raises/Other Core 50 SA DB Hang Clean/KBS 50 SA DB Push Press/Strict 25 Knee Raises/Other Core 20 Cal Bike/28 Row/22 Ski/1:30-2:00 Time Cap: 18 mins

3-5 Rounds 750M Row/1650 Bike/600 Ski/Run/2:00-3:00 Effort 15 Ring Rows/DB Row/Gorilla Row/Banded Row 12 Calorie Row/8 Bike/9 Ski/0:45-1:00 Effort 50 Skips/Plate Hops Time Cap: 30 mins

Part 1 3-4 Sets 3 DB Vertical Jumps (light) 6 Lateral Skater Hops No Rest Between Movements Rest 2:00 Between Sets Part 2 Back Squat 15 Reps at 55% 12 Reps at 58% 9 Reps at 60% Rest 2-3 Mins Between Sets Part 3 2 Rounds 12 Cal Bike/17 Row/13 Ski/1:00 Effort 12 DB Bench Press/Push-ups 12 DB Reverse Lunges - Rest 2:00 - 2 Rounds 12 DB Reverse Lunges 12 DB Bench Press/Push-ups 12 Cal Bike/17 Row/13 Ski/1:00 Effort Time Cap: 15 mins

Halloween workout