HAPPY HALLOWEEN!
Warm-up
• 300 m Row
2 rounds:
• 10 Zombie Squats
• 10 PVC Passthroughs
• 10 PVC Good Mornings
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Cluster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
For time:
• 31 Box Jumps 24/20”
• 31 Jumping Pull-ups
• 31 Kettlebell Swings 53/35#
• 31 Walking Lunges
• 31 Knees to Elbows
• 31 Push Press 45/25#
• 31 GHD Hip Extensions
• 31 Wall Balls 20/14#
• 31 Burpees
• 31 Double Unders