5/27/21
Warm-up
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
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
5:00 Cardio (your choice)
EMOM perform 10 push-ups
-then-
3 Sets
12-10 cal row
10 hang muscle cleans
:30 sec top dip hold
4. Workout Prep
1 set (at workout pace)
4 power cleans (workout weight)
4 dips
OG (class and compete)
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
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