Lukey with best/cutest costume we have ever had on halloween!

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Stretching:

1 Minute Pigeon Stretch 

1 Minute Quad Stretch + Leg Hug

1 Minute Mountain Climber Thoracic Twists

Warm Up: 

3 Rounds 

5 Drop Squats 

10 Straight arm pronation/supination

15 Plank Pulls 

20 Quadruped Kickbacks

Metcon

Five Sets or for time:

200m Run

10 Prisoner Kneeling to Squats 

5 Kettlebell Hang Power Clean + Front Squat – Ea. Arm

10 Sandbag Hang Squat Cleans 

10 Dumbbell Hang Squat Cleans

10 Wallball Squat Cleans 

25 Sit-Ups 

Or 10 Pull-Ups 

Or 20 Bent Over Rows

Accessory

10-15 Minutes of Mobility