10.31.2018
HAPPY HALLOWEEN!
Feel free to dress up, as long as you can still do the prescribed work in your costume! Also feel free to bring a pumpkin with you to class; it will become your workout buddy for the metcon. If you forget, we have some lovely wall balls that you can use instead 😉
Warm Up
“Ghostbusters”
then,
2x
12 Banded monster squats
12 Banded seated row
30sec dead hang
rest 30sec
12 Banded seated row
30sec dead hang
rest 30sec
Strength
[15:00]
Back Squat; 12-6-4-2-2-2-2-2 (building, AHAP)
Back Squat; 12-6-4-2-2-2-2-2 (building, AHAP)
Conditioning
AMRAP 18:00
10 Overhead walking lunge (With a medball, or a pumpkin, AHAP)
31 Goblet squats (With a medball, or a pumpkin, AHAP)
20 Burpees
18 Pull ups
*at some point during the AMRAP, you must run 400m (one time) with your ball/pumpkin*
Recovery
4:00/ea (2/2)
Lat smash
Pigeon pose