Group Warm up
10 x 2 Strict press @ 60% – rest 60 seconds between doubles.
WOD ( Workout of the Day )
"The Ghost" – *Retest from Halloween
1 minute of rowing – Calories
1 minute of burpees
1 minute of double unders
1 minute rest
*Score is total reps! if you are doing singles instead of double unders cut your reps in half. Do not game plan this workout go hard on every exercise.
**EXTRA 4 x 25 banded tricep ext
*** All workouts can be scaled on an individual basis.