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 Rounds
1:00 Ski (OR Row)
10 Deadlifts (increase weight each round)
10 inch worms
:30 Handstand Hold
4. Workout Prep
1 Set: (at workout pace)
5 Handstand Push-Ups
5 deadlifts (workout weight)
Deadlifts, 225# / 155#
Handstand Push-ups
3 Rounds
Dumbbell bench
12 Dumbbell bench (50/25)
10 Dumbbell bench (50/25)
8 Dumbbell bench (70/40)
-Go back and forth each set with a partner-
3 Rounds
12 Strict Pull Ups (15/10)
10 Strict Pull Ups (25/15)
8 Strict Pull Ups (35/20)
-Go back and forth each set with a partner-
6 sets
15 deficit push up (moderate deficit)
Tbar row (moderate weight)
Add Comment