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. Barbell Prep
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
4. Workout Prep/Activation and Increasing Heart Rate (perform after lifting)
5-10 Minutes Moving Through the following:
1:00 Row OR Ski (Moderate)
10 hanging scap retraction, 6 kips, 2 knee to chest
40 plate hops
5. Workout Prep
1 Set (at workout pace):
4/3 Calorie Row (OR Ski)
4 Toes to bar
12 Double Under
20/16 Calorie Row
20 Toes to bar
50 Double Under
Target Time: 12-14 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is a longer workout with big sets so go out at a smart pace and don’t blow up.
How it should Feel: CARDIO! Consistency is key here.
Just some good fitness here that can end up being harder than it looks.
WORKOUT STRATEGY & FLOW
Row: Choose a good pace and stick to it. Should be able to hop off and get right into those Toes to Bar.
Toes to Bar: Have a plan here and try to limit rest. Consistent sets with minimal rest is the goal. We’d love for 5-10+ on each set throughout.
Double Under: Aim for big sets here. If you can do them unbroken! Smooth is fast!!
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