OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
3 Sets
15/12 Calorie Ski (OR Row)
15/12 Calorie Bike
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing
4. Workout Prep
1 Set: (at workout pace)
8/6 Calorie Row
2 Burpee Box Get Over (at workout height)
20/16 Calorie Row
10 Burpee Box Jump Over (24"/20")
-Rest 0:30 seconds b/t rounds-
*Sub 200m Run OR 20/16 Calorie on another machine if needed
15 Cuban Press R/L (Light)
15 Cat Cow
15 Straight Leg Deadbug R/L
15 Bulgarian Split Squat R/L
– (1+1) x 2 sets (70-75% of Push Press)
* Rest 60-90 secs between sets
Pause in the receive for 2 seconds
Build in load each set. Work somewhere around 70-75% 1RM Push Press.
Record each set as 1 of your scores for load
– (1+1+1 ) x2 sets
* Rest 2 minutes between sets
Move up in weight each set. Do not start counting sets until 65-70% 1RM clean and jerk.
Focus is on consistency and speed!
Record each set as 1 of your scores for load
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