25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
10 Cossack Squats
10 Box Step Ups
5 Back Squat (Build in
weight)
10 Deadbugs
STRENGTH -
5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-
WORKOUT PREP -
2 sets:
5 Wall Balls
2 Synchro Line Facing
Burpees
WORKOUT - Fall Festivals
Freedom (RX’d)
Teams of 2
80 Wall Balls (20/14)
20 Synchro Line Facing
Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing
Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing
Burpees
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Posterior Shoulder
Smash
2x 8 Bretzel
1 Minute QL Stretch