Workout of the Day: Monday, 31-October-2022
Announcement
<p>Frankenstein, Scooby Doo, Naughty Nurse? What is your favorite Halloween Costume? Let us know by wearing it this Monday 10/31, See you then!</p><p>No 6:30 pm Class tonight, we will be trick-or-treating!</p>
Warm-up
<p>200m Partner Backwards Sled Drag<br />then</p><p>2 Rounds</p><p>5 – 10 sec Tempo Squats with heels on 10-15 lb bumper plates</p><p>30 sec Super man Hold</p><p>then</p><p>2 Rounds</p><p>20 Hip Bridages or Frog Pumps</p><p>6 Deep Lunges</p>
Pause Back Squat (Weight)
<p>20 min to find 5RM Pause Back Squat</p>
Metcon (AMRAP – Rounds and Reps)
<p>7 AMRAP</p><p>Climb the Ladder</p><p>2 KBS 53/35</p><p>2 Cal Ski</p><p>4/4, 6/6, climb by 2’s</p><p>*This isn’t long enough to pace out the gate. once the grip starts to go start taking quick breaks. Don’t sacrifice good clean reps (lockouts) for a better score!</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>