1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 Amrap
30-Second Air Bike
5 Ring Rows
5 Back Squats (build-in weight)
10 Bird Dogs
5 Roll and Reach
2. Strength Prep
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.
3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
3 Pull Ups
5/4 Calorie Air Bike (build in pace)
“There’s only 365 days left until next Halloween”
Freedom (RX’d)
3-person team
16:00 AMRAP
Partner 1: 10 Deadlifts (185/125)
Partner 2: 10 Pull-ups
Partner 3: 10-12-14-16-18-20… Calorie Air Bike
(female calories: 7-9-11-13-15-17…)
(KG conv: 84/57)
*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.
Independence
3-person team
16:00
Partner 1: 10 Deadlifts (155/105)
Partner 2: 8 Pull-ups
Partner 3: 8-10-12-14-16-18… Calorie Air Bike
(female calories: 5-7-9-11-13-15…)
(KG conv: 70/48)
Liberty
3-person team
16:00
Partner 1: 10 Dumbbell Deadlifts (light)
Partner 2: 10 Ring Rows
Partner 3: 8 Calorie Air Bike
- Target Round of Calories: 20/16+ Calories
- Minimum Rounds of Calories before scaling: 14/11 Calories
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Bicep Wall Stretch
Back Squat 1×4
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.