Back Squat, 3-3-3-3
Notes: If new to the movement, do 5×5 at light/moderate weight and focus on technique
- Dumbbell Thruster x 10
- Burpee x 10
- Thruster (75/45) x 10
- Bar Burpee x 10
Notes: Face any way you want on burpees, but must be 2-footed take-off and landing when jumping over bar for Level 2. Try not to drop bars from overhead with only 10# plates on either side – they bounce all over the place and may break.
Ready to be scared? On Sunday, October 26th we will be heading to Kings Dominion to enjoy the park’s rides by day and then enjoy the Halloween Haunt at night. See the Facebook Event for more info and to RSVP!!
Halloween Bar Crawl on the Downtown Mall – October 31
Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!
We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.
Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.