Full Body Fright

STRENGTH 

1. Dumbbell 1.5 hip thrust

3-4 x 6-8
Optional 5th set x10

Rest 2 minutes

Suggested filler: Adductor stretch with band rotation x 5-10 RL

2. Dumbbell bench press

3-4 x 6-8

Rest 2 minutes

Suggested filler: wrist banded plank clocks x 2-3 RL

3A. Single leg deadlift with foot on wall

3 x 6-8 RL

3B. Palloff press

2-3 x 5-10 RL

Rest 30 seconds

4. Tall kneeling band isometric hold with single arm overhead press

2-3 x 8-10 RL

Rest 60 seconds

IF TIME CARDIO FINISHER:

Set your timer for 6-8 minutes and complete as many reps as possible, resting as needed.

• One arm racked + suitcase carry x 15 paces RL
• Lateral skater hop x 20
• Jumping jacks x 30

Hocus Pocus

STRENGTH

1. Flexed arm hang

3-4 x 10-30 seconds

Rest 2 minutes

Suggested filler: Prone prisoner shoulder rotations x 5-10 

2. 1.5 push-up

3 x 5-10

Rest 1 minute

3A. Dead stop bent over single arm tripod row

3 x 6-8 RL

3B. TRX chest fly

3 x 8-10

Rest 1 minute

4. Iron angels

2-3 x 10-12

Rest 1 minute

IF TIME CARDIO + ARM FINISHER: 

Perform each move for 30 seconds, one right after the other, resting as needed. Complete 3-5
rounds.

• Ball slams or squat jumps
• Biceps curls
•  Ball slams or squat jumps
• Skullcrushers

Spooky Sets

Cash In 1 minute:

• Plank to alternating downward dog

7 minute AMRAP:

• One arm racked reverse lunge with pronated grip + slight rotation x 5-10 RL
• Bridge to dumbbell pullover x 5-10

7 minute AMRAP:

• Hands elevated triceps kickback x  5-10 RL
• Sumo squat to halo x 10 total

Cash Out 2 minutes:

• Hammer curls

Witchy Three

15-20 minute AMRAP:

• Step up with knee drive x 2, 4, 6, 8, etc.
• Squat stand to squat jump x 2, 4, 6, 8, etc.
• Toe taps x 20 every time