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. Hinshaw Warm up
4. Movement Prep/Activation and Increasing Heart Rate
3 Rounds
60-yard shuttle Run (5 yards, 10 yards, 15 yards) (moderate speed)
10 air squats, 5 Push Ups
5 Deadlifts (ascending weight)
5. Workout Prep
1 Set (at workout pace):
10-yard shuttle sprint (5 yards)
5 Wall balls (at workout weight)
2 Deadlifts (at workout weight)
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
20 Wall balls (20/14)
5 Deadlifts (225/155)
-rest 1:1 b/t sets-
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
15 Wall balls (30/20)
5 Deadlifts (295/205)
-rest 1:1 b/t sets-
Time Cap each set: 2 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want to blend the 2 paces of a pure sprint with challenging pacing, to see how fast of a Sprint pace we can hold onto with 1:1 rest including the shuttle sprint! If you fall off of a pure "Sprint" pace then still aim to keep very high intensity and unbroken movements.
How it should Feel: GASSY! We want you out of breath from all the fast work with quick transitions!
WORKOUT STRATEGY & FLOW
Shuttle Sprint: This is a rare opportunity to work on lateral speed and changing direction. Enjoy this change up! This portion of the workout should be the most "Sprint” portion! (hence its running)
Wall Balls: Unbroken is the aim! We want you to work on cycling these faster than normal, beginning the drop into the squat just before you receive the ball to make these fast!
Deadlifts: Unbroken here is the aim as well! Solidify the core and pull! Don’t use over 70% of 1RM here. Scale weight as needed.
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