Happy Halloween! Come dressed up to Workout!!!

Warm Up 2X's:  

  • Short Lap.
  • up and back broad jumps.
  • 10 air squats
  • 10 hand release push ups.  
    Then ladder agility drills

5:00 min barbell quad smash

30 min AMRAP:
Prowler DNB 30/50#.
6 over the vault burpees.
12 Rock of choice Thrusters.
Short lap with the rock. 

One person at a station at a time. This allows for rest, can have two teams working thought the movements at a time.