This week is the deload from the last 9 week strength cycle. We’ll be avoiding heavy barbells until next week. In the meantime, we’re going to retest the Baseline workout, and we’ll do a Benchmark “Girl” workout, and a long “Hero” workout over the course of the next 6 days.

To keep things interesting, we are encouraging members to come to the gym in costume today–not a requirement, but there will be extra work for those who chose to remain in plainclothes today.

Warmup
3 -5 Sets
Mobility Squat Sequence
10 Kettebell Power Swings

2 Sets
Shoulder Mobility Sequence

Conditioning
15 Minutes AMRAP
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs
10 Grasshoppers

rest 4 minutes, then

Tabata Smashing Pumpkins
20 seconds work/10 seconds rest x 8 rounds
Ball slams
OR
Sledgehammer strikes on the tire