WARM-UP -
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
STRENGTH -
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.
WORKOUT PREP -
2 sets:
3 Deadlifts (build in weight)
3 Pull Ups
5/4 Calorie Air Bike (build
in pace)
WORKOUT - “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.
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Bicep Wall Stretch