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
3-4 Sets:
100 meter run
:30 farmers carry hold dual kb
200 meter ski
:30 dead hang hold
4. Workout Prep
1 Set (at workout pace):
200 meter run
100 ft farmers carry dual kb (wk weight)
Perform the following relay style
8 sets
200m run
100m dual KB farmers carry (70/55)
200m run
Partner A does full round then tags Partner B
Target Time each set::3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! You want to push your 200m run pace and aim for unbroken on farmers carry.
How it should Feel: GASSY and GRIPPY! We love this combo! The run will get your heart rate up but be sustainable. THe Sled will be heavy but don’t stop!
WORKOUT STRATEGY & FLOW
Run: ~85% effort is the aim. Focus on finding that gear you can hold onto.
Farmers carry:: Find a locked in position that you don’t need to slow down much
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