OTC - 

Biceps Medley - 4 rounds.

20 alt BB biceps curls 25/45
20 T2T bent rows 25/45
biceps 21's 
Rest 30 sec.

Abs Medley - 4 rounds.  

20 sec. plank hold
10 plank complex R
10 plank complex L
20 back ext.
Rest 30 sec.

Triceps Medley - 4 rounds.

10 (ea.) seated uni OH triceps ext R 10/15
10 (ea.) seated uni OH triceps ext L 10/15
10 (ea.) shoulder crushers R 10/15
10 (ea.) shoulder crushers R 10/15
20 narrow pushups
Rest 30 sec

Post Rx to comments.

Workout Notes: 

  • I know. I said we'd do all new workouts this week. But since we don't "program" workouts for Saturday's (they are considered extra credit), this is technically our last workout this week. And since most folks don't workout on Saturdays (too busy being human, which is the POINT of all this working out), today is our Halloween workout. And since it's tradition to do BAT medley on Halloween ...
  • #traditionistradition, #weonlydoBAT1xperyear(mostly), #canyouputparenthesesinhastags?
  • There is a mandatory 6 million burpee penalty assessed to those not in costume today. 
  • I do have an awesome new workout lined up. It's one of Kate's. You'll love it. Dropping it on Monday. You'll want fresh legs for it anyway. 

We know you are in a hurry today. Just swing by in whatever. (Shauna)