10.31.16

halloween Warm Up: 2:00 rowing 2 rounds- 1st no weight, 2nd with an empty bar 10 step ups on side of box 10 walking lunges 10 reverse lunges

banded glute bridges banded clam shells band assisted perfect stretch

Skill: 10:00 to find today's heavy back squat then do 10:00 EMOM 1 x back squat at 85% of today's heavy

WOD: 3 sets of 3:00 AMRAP, 2:00 rest 4 HSPU 8 KB swings 72/53 12 Air squats * pick up where you leave off on the next round