Lifting tonight with Coach Rachel 

DID YOU SIGN UP FOR THE PUMPKIN RUN THIS SUNDAY ????

Warm up 

10 PS KNEELING BANDED PULLS FROM TOP 10 SEC HOLD LUNGE POSITION PLUS 1 HOP 2X EACH SIDE  2 WALL WALKS 10 SASL BAND PULLS 10 AIR SQUATS WITH 3 SEC HOLD AT BOTTOM 

Strength

• weighted pull overs
• 20x plank roll outs on Stability Ball

4 rds

Back Squats x 8-10 reps @ 2/0/1 Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2/1/1 Hollow Rocks/Hold x 30-45 seconds Rest 45 seconds

Five sets of: get a partner

30 seconds of Assault Bike Sprints 30 seconds of Rest 30 seconds of Row Sprints 30 seconds of Rest