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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 – (perform after strength)
10-15 Minutes (Steady movement through the following):
20/16 Calorie Ski (easy to moderate)
25 Heavy Single Unders
5 Suitecase deadlifts (moderate) (each side)
5 deadlifts (start empty bar and build in weight)
5. Workout Prep (perform after the row)
1 Set: (at workout pace)
5/4 Calorie Ski
2 Deadlifts (at workout weight)
20 Heavy Double Unders
20/15 Calorie Row
5 Deadlifts (275/185)
30 Double Unders
5 Deadlifts (275/185)
30 Double Unders
5 Deadlifts (275/185)
20/15 Calorie Row
-Rest 1:1 b/t sets-
Target Time each set:sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
Rinse, lather and repeat is what we are looking for here. Consistent on every movement with looking to rest between movements and not during.
WORKOUT STRATEGY & FLOW
Row: Moderate effort with a good steady pacing around 75%. Use the total body and breathe through the motion. Goal should be around 60 seconds.
Deadlifts: Weight is heavy so only approach the bar when you are ready to hit 5 unbroken reps. Drive through the floor and breathe.
Heavy Double Unders: Jump rope should be heavier than normal and doable in unbroken sets. Relax the shoulders down and keep a relaxed grip on the rope.
4 sets: 8-10 reps.
Sled Push
6 sets:
20 yd push
20 yd pull
*moderate weight across
*1:1 – work:rest
Standing Barbell Calf Raise
4 sets: 15-20 reps; moderate loading
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