Pumpkin Spice and everything not Nice
Warm Up/Mobility
Warm-up
Banded Heel
Super Front Rack
Super Front Rack
2 Rounds
100 M Run for you Life
7 DB Deadlift
7 DB Gobl(in)et Squat
7 Hallow Arch Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10
800 M Zombie Run
15 Pull Ups
12 SA DB Alt Devil’s Press (50/35)
10 Alt Pistols
800 M Zombie Run
15 Pull Ups
12 SA DB Alt Devil’s Press (50/35)
10 Alt Pistols
–Rest 2:00–
Amrap 10
400 M Run
12 Pull Ups
10 Alt DB Snatch (50/35)
8 Alt Pistols
Finisher
Metcon
4-5 Sets
10 Half Kneeling Landmines
10/10 Lateral Front DB Raises
10/10 Lateral Side DB Raises
10 Half Kneeling Landmines
10/10 Lateral Front DB Raises
10/10 Lateral Side DB Raises