Every 2 minutes, for 10 minutes (5 sets) of:
*Set 1 – 8 reps @50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
2 sets for Max Reps
3 min Max Row (meters)
2 min Max Ring Dips
1 Min Max Push Press 95/65
-rest 3 min
Halloween Workout- Zombie Chase
20x Push Ups
40x Goblet Squats 53/35
40x Box Jump
20x Pull-ups/30x Ring Row
Decide who is living and who is a zombie. If you are alive you will start the workout with the first group. If
you are a Zombie you will start the workout exactly 2 minutes after the
living people and try to catch them!
*If you are a Zombie you must catch at least one person. If you fail to
catch somebody you must do a penalty of 31 burpee broad jump after the workout.
**If you are alive and you get caught by any Zombies then you must do 13 burpees before continuing workout – A person can only be caught 3x .
The only people who won’t do burpees are the living who don’t get caught and the Zombies who catch people.