– PUMP –
Upper: Push – Pull

4 sets:

5 Pause Bench Press @ RPE 4-6
12 Supinated DB Bent Over Rows @ heavy *total reps
12 Push-ups

*Rest 1:30 in between sets.
*2 sec pause @ chest

– WORKOUT OF THE DAY –
“Fight Gone Halloween”

EMOM x 18:

Min 1: 15 DB Thrusters @ 50s/35s
Min 2: Max Cal Ski Erg Calories
Min 3: 12 Double DB Hang Clean & Press @ 50s/35s
Min 4: Max Cal C2 Bike Calories
Min 5: 9 DB Devil Press @ 50s/35s
Min 6: Rest

*Score: Total calories across all 3 rounds.
.