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
8-12 Minutes (Steady movement through the following):
1:00 Bike (or other machine or jog)
7 Kettlebell single arm suitcase deadlifts (moderate) (each side)
7 Kettlebell single arm presses (moderate) (each side)
7 Inchworms into box jump
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
6/4 Standing Bike Erg
3 Deadlifts (at workout weight 1)
3 Strict Handstand Push Ups
3 Burpee Box Get Overs (at workout height)
teams of 2
Complete the following relay style:
3 rounds (each)
20/15 Calorie row
20 Deadlifts (155/105)
7 Strict Handstand Push Ups
5 Burpee Box Jump Overs 30/24"
-rest 5:00
3 rounds (each)
20/15 Calorie row
15 Deadlifts (185/125)
7 Strict Handstand Push Ups
5 Burpee Box Jump Overs 30/24"
-Rest 1:1 after 3 rounds OR Rest 5:00
teams of 2
Complete the following relay style:
3 rounds
20/16 Calorie row
20 Deadlifts (225/155)
10 Strict Handstand Push Ups
5 Burpee Box Get Overs (48")
-rest 5:00-
3 rounds (each)
20/16 Calore row
15 Deadlifts (275/185)
10 Strict Handstand Push Ups
5 Burpee Box Get Overs (48")
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