Thursday, October 18th

Warm-up
Shuttle Run
Karaoke
Spiderman
Knee Hugs
5 Inch worms (instead of push up do cobra at push up (butt kickers rest of the way)
Skipping Arm Hugs
Strength
“Big Booties”
3xs through with bar/weight if they want on back:
10 Reverse Lunge (Left) 10 Reverse Lunge (Right)
10 Good Morning
10 One and one half squat
*Rest 2 mins between sets.
*Bar stays on the back for an entire round.
WOD
100 Du’s
60 Wall Balls 20/14
30 C2B Pull-ups
100 Du’s
(15Min Cap)