When you see a GHOST during the workout !!!!
WARM-UP:
20 Calorie Bike, 20 Calorie Row
Dynamic Stretch
STRENGTH:
Back Squat
10 (5)2 (3)2
Moderate Weight Today
WOD: TRICK OR TREAT II
25 min. AMRAP
40 Wallball (SeeSaw Style) 20/14
50 Calorie Bike (UGO IGO Style)
40 Box Jumps (SeeSaw Style) 24/20
50 Calorie Row (UGO IGO Style)
40 50ft Shuttle Sprints (SeeSaw Style)
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang for 90 seconds
Muscle-up Progressions