WARM-UP
AMRAP x 5 MINUTES
40 Single Unders
10 Scap Push-Ups
5 Push-Up to Down Dog
5 DB Goblet Squat
10 Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
20 Double Unders or 40 Single Unders
7-10 Push-Ups
5 DB Front Squats
5 Kip Swings
5 Toes to Bar or Toes to Something
STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Bench Press
Bench Press for load:
#1: 1 rep
WORKOUT (PERFORMANCE)
8 ROUNDS FOR TIME
20 Double Unders
10 DB Front Squats (50/35)
5 Toes to Bar
(Score is Time)
WORKOUT (FITNESS)
8 ROUNDS FOR TIME
40 Single Unders
10 DB Front Squats (35/20)
5 Toes to Something
(Score is Time)
OPTIONAL COOL DOWN (ALL)
1-2 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 250 Weighted Box Step-Ups*
*Wear a weighted 45/35 vest.