***BENCHMARK THURSDAY***
BENCHMARK THURSDAY
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
10 Minutes (Steady movement through the following):
1 Minute Row (start easy and build intensity each round)
10 empty bar front squats
10’empty bar push press
10 scap retractions
5 ring rows
4. Workout Prep
1 Set: (at workout pace)
150m row
5 thrusters
5 pullups
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
1000m Row
50 Thrusters, 45#
30 Pull-ups
Active recovery
Metcon (Calories)
BikeErg Interval
3 sets:
3x (2min at mod/fast, 1min at hard (standing))
No rest b/t reps & 5min at easy b/t sets
3 sets:
3x (2min at mod/fast, 1min at hard (standing))
No rest b/t reps & 5min at easy b/t sets
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