Pause Back Squat + 1 ¼ Back Squat + Back Squat 5-5-4-4-3
12:00-22:00
*Do a set every 2 minutes.
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE
* Pause for 2 seconds in the bottom of the squat
Scoring: Load
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski OR Row (moderate)
10 Scap Push Up
10 Single Arm Bench Press (each side, light to moderate)
15-20 Alt. Leg V-Up
2. Workout Prep
1 set (at workout pace):
2 Push Up
2 GHD Sit Up
5 sets:
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-
1. 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
2. Barbell Prep