HAPPY HALLOWEEN!
Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 10 Zombie Squats
• 10 PVC Passthroughs
• 10 PVC Good Mornings
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light. Work up to finish heavy.
Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest
Conditioning
10 min AMRAP:
• 31 Pull-ups
• 31 Front Squats 75/55#
• 31 Toes to Bar
• 31 Push Presses 75/55#
• 31 Burpees
Repeat from Oct 31, 2016