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
3 Sets:
10 Single Leg weighted Glute Bridges (Light) (each side)
0:30 Side Plank (each Side)
15 banded good mornings
3. Activation and Increasing Heart Rate
5-10 Minutes
1:00 Cardio (moderate) (your choice)
3 Wall Walks
12 air squats
6-10 deadlifts (increasing weight each round)
4. Workout Prep
1 Set (at workout pace)
15ft Handstand Walk
5 Wall Ball (at workout weight)
2 Deadlift (at workout weight)
25’ Handstand Walk
15 Wall Balls (20/14)
5 Deadlifts (275/185)
modify HS walk with 15/12 cal ski or 15 dual db strict press or 4 wall walks (no modified options are considered RX).
50’ Handstand Walk
20 Wall Balls (20/14)
5 Deadlifts (315/225)
Target Rounds: 6+ Rounds
Minimum Rounds before Scaling: 4
STIMULUS and GOALS
How to pace: GRIND. 15 minutes is a LONG time. Go out at a consistent pace and aim to maintain this throughout.
How it should Feel: MUSCLE ENDURANCE.. I promise you will feel gassed by the end of this 15 minutes. Be smart in the beginning so that you don’t completely implode.
WORKOUT STRATEGY & FLOW
Handstand walk: Aim for 25’ increments to unbroken sets every round. But KNOW yourself and break when needed to save the shoulders over the long haul. Focus on your breathing and don’t hold your breath!
Wall balls: Aim for 1-2 sets throughout. Use your transition from the handstand walk to give yourself some deep breaths before picking up the wall ball.
Deadlifts: Aim to keep these sets of 5 unbroken throughout. Set up strong and don’t be lazy on that first pull off the ground.
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