22/10 – Pumpkin Carving

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 (22.5/15)
7.5m Right Arm Overhead Dumbbell Walking Lunge (22.5/15)
10 Left Arm Hang Dumbbell Snatch (22.5/15)
7.5m Left Arm Overhead Dumbbell Walking Lunge (22.5/15)

Time cap each set: 3:45

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