November 3rd

Warm-up: 31 Special

Try this with a partner first if you are feeling it:
■Partner 1 does max pull ups while partner 2 dead hangs from bar. Switch. Max combined reps in 5 min.

THEN:

31 of the following (teams of 3):
■Run 400m with a plate of your choice (bring a sweater- don't be a wimp, we live in Canada...)
■31 ground to overhead with plate
■31 plate sit ups
■31 overhead lunges with plate
■31 plate burpees
■31 plate squats

Finish with:
■31 reps of 3 different ab exercises 

ARMS》
ARM CURLS - 15 reps x 3 sets with 15 pounds
ARM EXTENTIONS - 15 reps x 3 sets with 15 pounds
TRICEPS PULL DOWNS - 15 reps x 2 sets with 20 pounds
ROWS - 12 reps x 2 sets with 50 pounds

《LEGS》
LEG CURLS - 20 reps x 2 sets with 50 pounds
HAMSTRING CURLS - 20 reps x 2 sets with 30 pounds
LEG PRESS - 20 reps x 2 sets with 140
CALF RAISES ON TUFFSTUFF - 20 reps x 2 sets with 140 pounds

《ABS》
CRUNCHES - 20
CRUNCHES WITH 1 LEG DOWN (BOTH SIDES) - 20
CRUNCHES WITH BOTH LEGS UP - 20
CRUNCHES WITH BOTH LEGS DOWN - 20
RUSSIAN TWISTS - 20

X2