"OCTOBER PAINSTORM"

1. Warm Up: Foam Roll & Dynamic Warm Up

2. Strength: Box Squats 5x5

3. Stamina: 3-5 rounds

• Tuck Sit, hold max time
• 1 arm overhead squat, 10 reps per side
• SDHP, 20 reps (45#)

4. Work Capacity: "OCTOBER PAINSTORM"

10-9-8-7-6-5-4-3-2-1 reps for time:

• Deadlift, 2x BW
• Push Press, BW
• Pullup, 1/2 BW

5. Durability: Tabata Sledgehammers

• 20:10x8, alternate sides each round