Warm Up
2 sets
1:00 jumping rope
10 each side MB lateral throws
10 MB chest passes
10 empty barbell muscle cleans



Squatober
A. banded ankle stretch x 30 seconds
B. slow air squats x 30 seconds
C. touchdown squats x 10/side
https://www.youtube.com/watch?v=Nj6c9ELsquY


Strength
Strict Press
6 x 3 reps @75%


WOD
"Double Chocolate Brownie"
21:00 EMOM
min1- 15/10 cals bike
min2- 14 single DB box step ups 24/20"
min3- 6 clusters 115/75 95/65 75/55