Congratulations to all of our Halloween Throwdown Competitors! It was such a fun and spooooky event! Pictured: Bueno, Trey, and Tom!

Congratulations to all of our Halloween Throwdown Competitors! It was such a fun and spooooky event!
Pictured: Bueno, Trey, and Tom!

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 3 Rounds of:
5 Prying Goblet Squats,
5/side Cossack Squat w/KB, 10 Russian Kettlebell Swings, 10 DB Press 

2. Back Squat
3x5

20 minutes to work up to moderate to heavy set of 5 for the day and repeat for 3 total sets across.


3. 🍓”Short and Sweet”🍓
For Time: 
30 Thrusters (65/45)
600m Row
30 Thrusters (65/45)

Go in heats as needed to share rowers. This should be an all out sprint!

LIII: as Rx’d
LII: scale weight as needed
LI: For time:
20 Thrusters
400m Row
20 Thrusters

4. Mobilize
2:00/side Couch Stretch
2:00/side Overhead Banded Distraction
2:00/side Pigeon Pose

Have fun!
 

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