your results...

Warmup: Running drills Then: 3 rounds: Technique practice + mobility: Dowel dislocates Dowel inlocates Hollow body rocks x 5 Superman holds x 20 seconds Active shoulders x 2 rounds 5 core beat swings 5 ‘shoulder’ beat swings WOD: 400m Run (2 laps) 4 minutes rest 1 Minute Max Calories, Row

HAPPY HALLOWEEN! Monster Mash: Squats Ghostbusters song: Burpees When you hear the word, stop and do a sit-up. WOD: 25 minute AMRAP: “Pumpkin Patch Partner WOD” Pick a pumpkin (a medicine ball) 200 m run with your pumpkin 10 walking lunges with pumpkin overhead 10 sit-ups with your pumpkin *Alternate

10 minutes 10 Dowel Pass throughs 50ft bear crawl 20 Band pull aparts 50ft crab walk 5 Rounds: 3 Chinups with 3sec negative 8 supinated bent over rows 6 Dumbbell reverse flies on bench WOD: 21-15-9 Jumping Pull Ups Wallballs

Dodgeball 3 Min AMRAP: 500m ski bike row 50 KB swings 40 Box jumps 30 Push Press 10 Goblet Squats rest 3min 5 Min AMRAP (of above) rest 5 7 Minute AMRAP (of above) rest 7 complete with partner (of above – complete the entire workout!)

Burgener Overhead Squat 5-5-5 Snatch Balance 3-3-3 Hang Snatch 1-1-1 10 minute AMRAP: 10 Hang Power Snatches 30 Double Unders