Warmup A:
2 Min Ski Erg
LYPT (weighted or unweighted)
Warmup B:
Crossover Symmetry
Lacrosse Ball + Mobility
Warmup C:
:45 cardio
Arm circles, Russian twists
:45 cardio
PVC pipe- pass through, around-the-world, side-to-side, under tricep
Saturday 11/02/24
Warm-up
Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7s
-into-
10 min AMRAP
30-sec row (easy)
30-sec row (mod)
30-sec row (hard)
10-sec handstand hold (OR DB Press hold)
5 Single Arm Dumbbell Press (each side)
5 Tempo Bench Press (Empty Bar)(3 sec down)
2. Workout Prep
With Partner
3 sets
3/2 Calorie Ski (each)
2 Strict Handstand Push Ups (each) (OR- DB Press)
3 Bench Press (each/build in weight)
Workout
Spooky, Scary Skeletons (Time)
Freedom (RX'd)
Teams of 2
50-40-30-20-10
(25-20-15-10-5) Calorie Air Bike
Handstand Push Ups/DB Press
Bench Press
Women Calories: 20-18-12-8-4
Target time: 18-20 minutes
Time cap: 25 minutes
Strength/Accessory
Core Work (Checkmark)
4 Rounds
30 Russian Twists
-rest 30 seconds-
30-45 sec Plate press out hold
-rest 30 seconds-
30-45 sec Single Arm Overhead Dumbbell Hold (each side)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.