October 22nd

Warm up:
■3 sets of stairs (singles, doubles, every foot every stair)
■Skip 2 minutes, include at least 10 DUs
■Partner shoulder stretches
■5 inchworms
■Stretches, bands, rollers, etc

Strength Component: Push Press
■3 x 8 @ 75-80% dip press
■Between sets: 4 pull ups and a roll-out on the ab wheel (whatever you can manage)

WOD:

Complete 3 rounds of the following:
■25m farmers’ carry (both hands simultaneously)
■15 KB swings
■10 ground to overhead rage ball
■5 single-hand KB each hand

Finisher:
■100 crunches – 20 leg/ab flares – 100 crunches

Work Out of the Day!

2 reps:

• 75 squats
• 30 donkey kicks on each leg
• 30 fire hydrants per leg
• 30 hip lifts
• 30 leg kicks per leg

"CORE"

• 1 set 20 reps crunches
• 1 set 15 reps right leg crunch
• 1 set 15 reps left leg crunch
• 1 set 15 reps both legs down crunch
• 1 set 15 reps inverted crunch
• 1 set 65 reps Mason twist