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):
20/16 Calorie Bike Erg (Sit for 1/2 and stand for 1/2)
16 Abmat Sit Ups
8 single leg kettbell RDLs (moderate) (each side)
8 Sandbag to shoulder (light to moderate)
4 spider man stretch (each side)
8 Inchworms
8 Box jump with step down
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie standing bike erg
5 GHD Sit Ups
2 Sandbag Over Box (at workout weight) + Burpee Box Get-Overs (at workout height) (OR 2 Burpee Box Get Overs + 2 Power Cleans (at workout weight))
5 Rounds
20/16 calorie row
20 GHD Sit Ups
15 burpee box jump overs 24/20"
5 Power Cleans (185/115)
-Rest while Partner goes (OR Rest 1:1)-
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
Here we go! Grab a partner and share the suffering. Stimulus is moderate/high intensity with a push pace of non-stop work ethic.
Attack, rest , repeat and maintain!
WORKOUT STRATEGY & FLOW
Row: Ramp up the row the first 5-8 seconds and then settle into a moderate/fast effort. Goal should Sub 75 seconds.
GHD’s: Pretty and plain and simple….Don’t Stop!. Keep aggressive arms and hips with a neutral glance.
Power cleans: This needs to be at a smooth, controllable pace that keeps constant work. Meaning it’s better to work smoothly and consistent than trying to go all out and burn down to where all other movements suffer.
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