With Halloween right around the corner, I thought we would do some super hero practice in the workout.

Warmarama- SSH, WMH, Michael Phelps, Arm Circles, Stretch on your own

The Thang: Iron Man: revisit Iron Pax week by doing sets of 25 reps of curls and 25 squats with 5 overhead claps with the weighted ball until we get to 100

Rinse and repeat iron work with 25 kettle bell swings and 25 Apollos with 5 overhead claps

Juke Box Hero: Carrying weighted block overhead as Juke Box or a hero who saved a bus until Q says stop

Ice Skating: Sometimes as dads, we have to pretend to like ice skating or try on different costumes that might be a little more frilly, for this we did 10 Nancy Kerrigans each leg, then 10 Bulgarian split squats for each leg as well

Spiderman: Hanging wall touches or hanging mountain climbers… a vice original/ 3 sets of 20 count followed by 5 spider merkins, a full merkin with a jump

Rocky Balboa- step ups and punches and then do the Rocky Balboa situps with the ball

Mary: flutter kicks with the block overhead and 3 count dying cochroaches

COT: Bull is Saturday. Please come out if you can.

Thanks for coming out fellas and you guys are all my super heroes!!