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 – (Perform after the strength)
2-3 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats
5. Workout Prep
1 set (at workout pace):
2 pull-ups
3 push-ups
100m Run
5 squats
*If you have a 20/14 vest, then wear it
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
*If you have a 20/14 vest, then wear it
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: STEADY! Similar to the classic workout "Barbara" we want to be consistent across all sets without burning out early. Be smart in the beginning to allow for continuous work flow in later sets.
How it should Feel: MUSCLE ENDURANCE! The pull to push combo is always tough on the upper body and the run to squat combo will give the legs a solid pump. Be sure to shake it out when the rest comes around.
WORKOUT STRATEGY & FLOW
Pull-ups: 1-2 sets should be the goal and if you are going to break keep it short and sweet.
Push-ups: Be smart and break more than you think. Fast sets of 5 work well and always rest off the shoulders.
Run: Steady pace while trying to roll out the shoulders. We can be a little more aggressive here but try not to turn it into a sprint.
Squats: Non-stop movements while meeting the full standard. Be smooth and consistent with your pacing the whole way through. Pause at the to
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