Thursday, October 31

ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Inchworms 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Forward running x 2 Backward running x 2

Bench Press (4 x 8)

Warmup to 65% 4 Sets of 8 Increase weight each set

Metcon (AMRAP - Rounds)

3 Rounds (low intensity): 1:00 Light Row/Bike 10 Dumbbell Hang Clean and Jerks (light load) 10 Glute Bridges 10 Slam Balls 1:00 Light Bike/Row 3 Walkouts 6 Wall Squats 9 Situps Into 3 Rounds: 4 Strict Pull-Ups 8 Kettlebell Swings (light) 12 Air Squats 24 Double-Unders 200m Jog or 8x Down and Back (inside) Finish with an empty barbell, moving through the sequence 3 rounds with rest between: (light to moderate weight) 5 Good Mornings 5 Pausing Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats *9 Rounds marks completion today

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Mississauga, Ontario

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