24/10 – Fall Festivals

WARM-UP

2 sets:

7.5M 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

Time cap: 16 minutes

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
2 x 8 Bretzel
1 Minute QL Stretch