Carve your pumpkin then SMASH IT.
Warm-up:
1/2 Tabata > Lunge Walk, GPU’s, Superman
Dynamic Stretch
Strength:
Bench Press / GHD Hip Extension
10 (6+10)5
Scale Hip Extention with Reverse Hyper.
WOD: SMASHING PUMPKINS
For Time:
Row 25 Calories
50 Knee Slamball 40/30
50 Slamball
50 Slamball Burpee (Slurpee)
Row 25 Calories
Icing:
KOT-Nordic 10 Reps