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 moving through the following steady:
15/12 Calorie Bike
5 lateral box step ups (each side)
5 dynamic squat stretch
4. Workout Prep
1 Set: (at workout pace)
5 Air Squats
5/4 Calorie Bike
AMRAP 2 Minutes
35 Air Squats
Max Calorie Row
-Rest 2 Minutes between sets –
AMRAP 2 Minutes
50 Air Squats
Max Calorie Echo bike
-Rest 2 Minutes between sets –
Target Calories each set: 20+
Minimum Calories before scaling each set: 10
STIMULUS and GOALS
These are hard effort sets! Come out hot and hang on!
A goal is to match the same (or more) calories each set.
WORKOUT STRATEGY & FLOW
Air squats: these should be done unbroken and fast. Do not go so fast that you aren’t reaching full range of motion here. Make sure to break parallel and open the hips at the top of each rep.
Bike: the effort is hard here. It’s going to be painful so be ready for it and hold on! Those quads deserve a good burn today!
OR Banded 7s – perform 7 reps of each movement
2. Row Warm Up
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
3. Movement Prep/Activation and Increasing Heart Rate – (perform after the row)
4-5 Sets
35 Single Unders
5 V Push Ups
0:20 handstand hold
4. Workout Prep
1 set (at workout pace)
15 Double Unders
3 Strict Handstand Push Ups
4 Sets
1200m at easy/mod pace
-1min rest-
400m at fast pace
-Rest 3min b/t sets-0
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