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: 

  • It is strictly forbidden to workout on Halloween while not in costume. I don't make the rules. It's in the Geneva convention. Look it up. Anyway, the only thing worse than not working out in costume is not working out, so we'll see you tomorrow.
  • For those who don't wear costumes, we will be assessing a 1 million burpee penalty at the door. 
  • This workout isn't bad to do in costume. We don't do very big movements and don't get very sweaty. 
  • No night classes on Halloween. The 5 & 5:45 pm is cancelled.

Trolls of 2013! (Kitty, Cand & Aimes)