warm-up:

  • 10 atomic sit-ups
  • 31 hollow rockers
  • 17 push-ups

halloween workout

10min amrap

  • 1 full lap db oh carry
  • 1 full lap db fr carry
  • 1 full lap db farmers carry
  • 31 db power clean
  • 17 db press

 

10rounds

10 hspu

31 hanging knee raises

17 air squats

10min emom

  • 10 lunge steps + 31 jump ropes
  • 17 thrusters

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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