500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch

4 rounds
10 barbell good mornings (stay with a lighter weight)
8+8 DB step ups on low box

LIFE - pumpkin patch
12 min AMRAP
12 medball cleans 14# - for all
20 walking lunges with medball
12 medball slams
20 airsquats to medball

SPORT-pumpkin patch
12 min AMRAP
12 medball cleans 20# for all
20 walking lunges with medball
12 medball slams
20 air squats to medball