Ph 1: Strength
Snatch, find 1rm
1-1-1-1-1
Ph II: "Frankenchipper" : this is what happens when some evil girls and a filthy 50 colide: Enjoy and have a great Halloween.
For Time:
400 m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
400 m Run
15 Overhead Squats (45#/33#)
30 Wall Balls (20#/14#)
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
50 Push Presses (45#/33#)
50 Walking Lunges
Ph III: Core
Calves Stretch then condcut
Sampson Stretch x 3 for 90 second hold
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