Thursday 10/30 (Don’t forget your costume for tomorrow!)

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, shoulders, lats
+
3-5 minutes of workout prep
1 round of the following
TGU x 3/side – light weight
Goblet squat holds w/ toes elevated x 30 sec.
forward wall slides
Seated Plank leg raises x 10

then

Performance:

A. Jerk dip @ 33×1 + split jerk (1+1) x 4 sets
B1 CG bench @ 3XX1 x 5-7 reps x 3 sets, rest 60 seconds
B.2 double db row at 31×2 x 4 reps x 3 sets, rest 60 seconds
B.3 L-sit hold – accumulate 20 sec. w/ leg’s out or tuck up x 3 sets, rest 60 seconds
+
3 rounds for time
50 calorie row
25 deficit push ups (set up 45 + 25# plates w/ abmat bt. plates)

Fitness:

A. Split Stance Strict press x 5 x 4 sets
B1 CG bench @ 3XX1 x 5-7 reps x 3 sets, rest 60 seconds
B.2 double db row at 31×2 x 4 reps x 3 sets, rest 60 seconds
B.3 Tuck hold – accumulate 20 sec. w/ leg’s up x 3 sets, rest 60 seconds
+
14 minute amrap
30 calorie row
15 plank walk outs