Monday October 27th (FitHer)

Warm-up

AMRAP (5 minutes)

30 lateral hops

30 sec DB Squat Hold

5 Good mornings

3 Clockwise / 3 CCW Halos

10 plate G2O

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Workout #1 (Upper Body)

4-5 sets (20 minutes)

16 alt z press

5 dive bombers

max single DB Forward Hold

10 curl bar tricep extension

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Workout #2 (Lower Body)

5 rounds (60 sec work/15 sec rest)

Min 1: yoga ball passes

Min 2: med ball over the shoulder (heavy)

Min 3: KB/BB front rack banded marches

Min 4: assault bike/bike erg