MONDAY

Scorpions, Birds dogs and

Calf pumps

Shoulder activations (bands on rig)

Strength Development

Barbell Bench Press

5 – 4 – 3 – 2 – 1

5 sets @ 3 minutes/set

Focus:

·  Braced core

·  Strong shoulder drive

Partner WOD

18 Minute AMRAP

Devil of a time

Partner A:

·   200-meter Pumpkin Carry

Partner B:

·   Devil’s Press 2xDB

At transition 5 Synchro Burpees

Wanting to build:

·   Fast consistent Devil’s Press sets

·   Good pumpkin carrying technique

·   Don’t drop the Pumpkin!! – we will be donating to The Base Kitchen