WARM-UP -
10:00 AMRAP
45-second Row
10 Deadbugs
10 Cossack Squats
5 Pike Push Ups
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-
WORKOUT PREP -
2 sets:
2 Handstand Push Ups
3 Hang Dumbbell Snatch
(Right and Left)
10ft Right Arm Overhead
Lunge
10ft Left Arm Overhead
Lunge
WORKOUT - Pumpkin
Carving
Freedom (RX’d)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell
Snatch (50/35)
25ft Right Arm Overhead
Dumbbell Walking Lunge
(50/35)
10 Left Arm Hang Dumbbell
Snatch (50/35)
25ft Left Arm Overhead
Dumbbell Walking Lunge
(50/35)
(KG conv: 22.5/15 DB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Posterior Hip Stretch
1 Minute Dorsiflexion Matrix
1 Minute Couch Stretch