23/10 – Trick-or-Treating

WARM-UP

Hinshaw Warm Up (12-15 minutes)

WORKOUT PREP

3 sets:

100m Run (build in pace)
4 Toes to Bar
2 Box Jumps (build in height)

WORKOUT – Trick-or-Treating

Freedom (RX’d)

1600m Run
80 Toes to Bar
40 Box Jumps (30/24)

*Partition any way. Athletes can break up and rotate movements however they desire.

Time cap: 20 minutes

MAYHEM MINI-PUMP – Upper Body

4 Rounds

10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
15 Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7

* Rest 1 minute between rounds
* Athletes partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Band Biceps Stretch
2 x 15 Side Lying Rotations (each side)