October 31st

Warm-up

3 Rounds

1min Jump Ropes

30secs Plank….Then

2 Rounds

Hamstring Pumps * 10 reps

Squats * 10 reps

Quad Stretch *30 sec (each)

Workout

Four rounds for time of:
10 Deadlifts (135/85)
15 Toes to Bar

Rest exactly 3 minutes, and then . . .

Three rounds of:
10 Power Cleans (75/55)
20  Dips off bench

Rest exactly 3 minutes, and then . . .

Two rounds for time of:
10 Front Squats (75/55)
30 Push-Ups

After Workout:
Two sets of:
Dumbbell Skull Crushers x 20 reps
Dumbbell Tate Press x 20 reps
Dumbbell Floor Press x 20 reps
Rest as needed

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