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100 N Mechanic Street

Berrien Springs, MI 49103

Tel: 269-815-0115

Email: liferxfit@gmail.com

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© 2016 Life Pulse Fitness, LLC

October 31, 2018

Min. 1: Zombie performs AMRAP Chest-to-Bar Pull-ups
Human watches

Min. 2: Zombie attempts to catch Human in 100-m Sprint.

Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest.

Switch: Zombie becomes Human and Human becomes Zombie.

Repeat with:
Jumpi...

October 30, 2018

30 Back Squats (205/115 lb.)
1-mile Run

*Find a heavy 2-rep Back Squat

October 29, 2018

10 Rope Climbs
30 D-Ball Slams
30 Burpees to Jumping Pull-ups
60 DB Alt. Power Snatches (50/35 lb.)
30 Inverted Ring Rows
30 Over-the-Shoulder D-Ball Tosses
30-cal. Row

October 27, 2018

3 OH Squat at 80%
EMOM for 5 min.
Rest 2 min.

5 OH Squat at 70%
EMOM for 5 min.
Rest 2 min.

7 OH Squat at 60%
EMOM for 5 min.

October 25, 2018

1 min. Wall Balls
1 min. Sumo Deadlift High Pulls
1 min. Box Jumps
1 min. Push Presses
1 min. Rowing (calories)
Rest 1 minute
3 Rounds

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and Press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

October 24, 2018

30-20-10
Deadlifts (276/185 lb.)
Hang Power Cleans (185/135 lb.)
Shuttle Runs (20 m)

October 23, 2018

15 DB Front Squats
15 DB Bench Presses
AMRAP 5 min.

DB Woman-Makers
AMRAP 5 min.

DB Man-Makers
AMRAP 5 min.

50/35 lb.

October 22, 2018

10 Wall Climbs
20 Handstand Push-up
30 Parallette Pass-Throughs
40 Pull-ups
50 Box Jump-overs (24/20 in.)
60 Hip Extensions
70 Double-unders

October 19, 2018

15 Hurdle Jumps
15 GHD Sit-ups
15/12 Cal. Assault Bike
Rest 1 min.
5 rounds

October 18, 2018

Snatch Balance
5-4-3-2-1

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