*Do a set every 2 minutes.
3 Bench Press @ 8/10 RPE
2 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
1 Bench Press @ 10/10 RPE
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Ski (moderate)
10 Cuban Press (light)
10 Overhead Squat (light)
5 Box Jump w/Step Down
5 No Jump Burpee
10 Single Kipping Pull Up
-Then-
Warm Up to Overhead Squat weight and Box Jump height.
2. Workout Prep
1 Set (at workout pace):
2 Overhead Squats (at workout weight)
2 Box Jumps (at workout height)
2 Synchro Burpee Pull Ups (chest on ground for synchro)
Partner:
5 Sets
AMRAP 2 minutes-
Partner 1: 6 Overhead Squats (185/125)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch
-then-
Max Synchro Burpee Pull Ups (chest on ground for synchro)
-rest 2 minutes b/t sets-
SCORE = Synchro Burpee Pull Ups
For Time:
20 Box Bar Muscle Ups [Set box height so bar is at chin level]30 Crossbody Toes To Bar
–rest 2 minutes–
30 Crossbody Toes To Bar
20 Box Bar Muscle Ups [Set box height so bar is at chin level]
*Don’t underestimate the Box Bar Muscle Ups!! Yes…this is the RX workout.
Time includes 2 minute rest
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
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)