One more sleep to Halloween!! 

 

Warm up

A.
EMOM   16 x  minutes (4 sets of each)
Station 1 – Sumo Deadlift x 8 reps
Station 2 – Barbell Roll-Outs x 12-15 reps, from knee position roll out to prone… keep body tight .. no hip hinge
Station 3 – Single-Arm Dumbbell Row x 8 reps ps.
Station 4 – weighted Glute Bridges x 20 reps .. use weight plate

B.
For time:
Run 800 Meters
70 S A  Kettlebell Swings
Run 800 Meters

Finisher

if time left over work on weak skill