Friday- October 27th

*Weekly Warm-Up: 10 min. Cap

A. (EVERYONE) Three sets of:

*Single-Arm Overhead KB Walking Lunge x 20 steps (10/arm)

Rest 60 seconds

*Landmine Row x 6-8 reps each side

Rest 60 seconds

*Supine Leg Lowering x 10-15 reps @ 3011(lower back remains in contact with the floor)

Rest 60 seconds

B. For time:

40 Kettlebell Swings

20 Alternating Reverse Lunges with KB Goblet Hold

10 Strict Pull-Ups

30 Kettlebell Swings

15 Alternating Reverse Lunges with KB Goblet Hold

10 Strict Pull-Ups

20 Kettlebell Swings

10 Alternating Reverse Lunges with KB Goblet Hold

10 Strict Pull-Ups

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME):

*Butt Kickers (down and back)

*10 Scorpions

*20 sec. Thread the needle Stretch each arm

Stretch/Roll out for 60 seconds each

*Quads

*Lats

*Glutes

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