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
1:00 Row (10 Damper)
25 Single Under
15 Banded Air Squat
10 Hanging Scap Retraction (On Rings)
6 Kip-to-Swing (On Rings)
2 Ring Dip
4. Workout Prep
1 Set (at workout pace):
5 Wall Ball (at workout weight)
20 Double Under
2 Muscle-Up
150 Double Unders (OR 300 Single Unders)
15 Muscle Ups
*Partition as desired
75 wall balls
150 double unders
30 Burpee Pull Ups
Target Time: 13-15 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
This workout is about strategy and building into a sustainable pace from the beginning.
How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.
Have a plan going in of how you are going to partition. If you are fine with muscle ups then break into set rounds. If Muscle ups aren’t your strong point then break them into early rounds and save some for the end.
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