HAPPY HALLOWEEN!
Warm-up
• 200 Single Unders
3 rounds:
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Right
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Left
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Conditioning (part 1)
6 rounds for max reps:
• 1 min Row calories
• 1 min Handstand Push-ups
Goal: 170/150 (100/80 cal row + 70 hspu)
Rest 5 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 10 Dumbbell Snatch 50/30#
• 3 Bar Muscle-ups
DB Snatch uses one dumbbell. Alternate arms as desired. Unable to complete 3 BMU? Sub with 3 CTB Pull-ups + 3 Dips. Goal: complete 10 rounds.
Cool-down
2 min:
• Walk on Treadmill or slow AirBike
2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog