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
10 min AMRAP
30 second Row (start easy and increase intensity each round)
2 modified rope climbs
5 hang squat cleans (light/moderate)
5 burpees
5 scap retractions
5 kipping swings
5 wall balls
5 russian kbs
10 jumping lunges
5 STOH (light/moderate)
5 power snatches (light/moderate)
4. Workout Prep
1 Set: (at workout pace and workout weight)
1 rope climbs
5 hang squat cleans
5 burpees
5 pullups
5 toes to bar
5 wall balls
5 russian kbs
5 front rack lunges (ea side)
5 STOH (light/moderate)
5 power snatches
Partner Wod (teams of 2)
**repeat from 12/18/2020**
1 rope climb
200m run
3 hang squat cleans (135/95)
4 burpees
5 pull-ups
6 toes to bar
7 wall balls
8 Kettlebell swings (55/35)
9 sit-ups
10 Front rack lunges
11 shoulder to overhead
12 power snatches
This is a partner workout, however each of you will complete all reps. 1 partner works at a time w/ the exception of the 200m run.
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