5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 7/10 RPE
1 Clean Deadlift @ 8/10 RPE)
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
20 Step Back Lunge
:15 Wall Facing Handstand Hold into 10ft Handstand Walk
25ft Overhead Carry (each arm) (light)
25ft Farmer Carry (each arm) (light)
2. Workout Prep
1 set (at workout pace):
10ft Single arm overhead lunge (right)
10ft Single arm overhead lunge (left)
10ft Goblet hold lunge
10ft Farmers Carry lunge (right)
10ft Farmers Carry lunge (left)
15ft Handstand Walk
*All at workout weight.
4 sets:
2 Rounds
50ft Dumbbell Walking Lunge (35/20)
25ft Handstand Walk
-rest 1:1 b/t sets-
Set 1: Single arm overhead lunge (right)
Set 2: Single arm overhead lunge – other arm (left)
Set 3: Farmers Carry lunge (right)
Set 4: Farmers Carry lunge (left)
Time cap each set: 3 minutes
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 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)