"HELLO DARKNESS"

  • 1:00 Easy Bike
  • 0:30 Squat to Stand
  • 0:30 Frog Hops
  • 1:00 Easy Bike

PART 1: Deadlift:

  • Build to a Heavy Set of 20

    *Score = Heaviest Load

     

PART 2: "HELLO DARKNESS"

For Time [18 Minute Cap]:

  • 36 Burpee Pull-ups

  • 63 Dumbbell Hang Snatches [22.5/15]

  • 3,000/2,400 Meter Bike Erg

    *Score = Time it takes to complete the workout.

COOLDOWN 

MOBILITY

    • 1:00 Pec Stretch on wall (each side)

       

AFTER CLASS

For Time:

  • 50 Strict Handstand Push-ups

    Time Cap: 8 Minutes