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 (perform after the lifting)
3 sets:
1:00 machine of choice or 100m run
5 inch worms
5 Single arm DB high pulls (right)
5 Single arm DB high pulls (left)
10 Single leg bird pickers (10 ea side)
5 hanging scap retractions
5 kip to swings
2 pull-ups or 4 ring rows
4. Workout Prep
1 set:
50 meter sprint
4 alternating DB snatch (workout weight)
2 bar muscle ups or 2 burpee pull-ups
Relay style (I go…you go)
AMRAP 20:
100 meter sprint
10 alternating DB snatches 50/35
5 burpee pull-ups
Partner A completes one full round…then Partner B goes.
Relay style (I go…you go)
AMRAP 20:
100 meter sprint
10 alternating DB snatches 70/55
5 bar muscle ups
Partner A completes one full round…then Partner B goes.
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