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
10-15 Minutes (Steady movement through the following):
0:30 Ski
0:30 Bike
10 push ups
15 medball front squats (light)
10 box step ups
5 double dumbbell snatches (light)
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
2 Devil’s Press (at workout weight) (each)
5 Synchro Wall Balls (at workout weight)
2 Box Jumps Overs (at workout height) (each)
6/4 Calorie Row (each)
35 Devil’s Press (50’s/35’s)
50 Synchro Wall Balls (20/14)
75 Box Jumps Overs (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
50 Synchro Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)
Target Time: 30-35 minutes
Time Cap: 45 minutes
STIMULUS and GOALS
Workout is a chipper. All reps are split between partners. You should move at an intensity that will allow them to stay steady and at a constant pace.
*
WORKOUT STRATEGY & FLOW
Devil’s Press: This movement is done with two dumbbells. You should be a weight that athletes can effectively double dumbbell snatch and show control throughout. It is recommended to use the technique of swinging the dumbbells through the legs on the way up and on the way down before returning them to the floor to avoid "grip and ripping" from the floor on the way up and "crashing" to the floor on the way down..
Wallballs: Make sure to breathe with each rep and cycle the arms while the ball is in the air to help prevent unnecessary arm fatigue. These are done synchro so make sure to communicate with your partner.
Box Jump Overs: these are all STEP DOWN. Focus on a smooth pace and quick transitions with your partner.
*Row: You will have one rower and can switch at any time. Make sure to complete long, strong pulls and be sure to reach full extension before returning with the hands first and then following with closing of the hips and knees. Solid team strategy is either a set number of calories back and forth (for evenly matched athletes) or time back and forth (for teams that may have one partner who is a stronger rower than the other).
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