Thursday October 30th (FitHer)

Warm-up

5 minute AMRAP

30 seconds skipping

8 swimmers

5 DB OH press

5 plate forward press

5 good mornings

10 calf raise against the wall

---

Workout #1(Upper body)

1 set

push up 55's (10 push ups 10 sec plank; 9 push ups 9 sec plank)

4 sets of 10 reps

supinated grip DB bent over row

external rotation

For time

80 push press

*Every minute: 3 PVC V-ups

---

Workout #2 (Lower Body + Cardio)

AMRAP (25 minutes)

15 Second/side Split Squat Hold

15 bosu ball hamstring curl

15/side no lockout assisted step-ups

*After rounds 2, 4, 6, .... you will row 300m

Saturday November 1st (FitHer)

Warm-up

2 rounds

25 jumping jacks

10 lunges

5 boot strappers

5 inchworm

10 sit ups

5 push ups

---

Workout #1 (Full Body)

500 rep challenge

Pick any exercises from the list. Your goal is 500 total reps. Mix and match however you like!

push-ups

sit-ups

burpees

box step-ups

lunges

squats

battle rope jumping jacks

DB snatches

KB swings

wall balls

---

Workout #2 (Cool down)

1 round

5/side Down Dog to Low Lunge + Reach

10 Braced Alternating Single Leg Lifts

10 Goodmorning

10 Bootstrapper

30 Sec/side Tripod + Cat/Cow

30 Sec/side Shin Box Pigeon Stretch

30 Sec/side Reclined Spinal Twist