Happy Halloween!

10/30/2017

Perform the following in 30 second intervals for 3 minutes:

- 2 Burpees & 5 Dips/Cable Tricep Push-Downs

3 Rounds:

- 10 Push-Ups

- Farmer Carry down hallway

- 12 Kettle Bell Swings or 12 Battle Rope Slams

- Farmer Carry back down hallway

3 Rounds:

- Row 100m OR 50 Jump Rope, with 1 to 1 work/rest ratio

10/31/2017

15 minutes:

- Stairs

- 15 Air Squats @ Top

- 15 Burpees @ Bottom

11/1/2017

3 Rounds:

- 1 min Front Plank

- 30 sec per Side Plank, lower leg raised

- 30 sec per Side Plank, upper leg raised

- 1 min Flutter Kicks

- 1 min Arm Haulers

11/2/2017

In Groups of Two, Take Turns Working Three min of Each:

- 30 sec Push-Ups

- 30 sec Step Ups

- 30 sec Med Ball Slams

- 30 sec Wall Balls

- 30 sec Box Push or Plate Push

- 30 sec Jump Rope

11/3/2017

4 Rounds:

- 10 Curl Thrusters

- 10 Close Hand Push Ups

- 10 Seated Curls

- 10 Skull Crushers

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