16 Back Rack Barbell Step Up @ 6.5/10 RPE
16 Back Rack Barbell Step Up @ 7/10 RPE
16 Back Rack Barbell Step Up @ 7.5/10 RPE
16 Back Rack Barbell Step Up @ 8/10 RPE)
1. Movement Prep/Activation and Increasing Heart Rate
8 minutes moving through:
1:00 Row (moderate)
5 Inchworms
15 Banded Good Morning
5 Dumbbell Suitcase Deadlifts (each side) (light to moderate)
-Then-
Warm Up to Deadlift weight.
2. Workout Prep
1 Set (at workout pace):
2 Bar Facing Burpee
2 Deadlift (at workout weight
2 Sets
3 Rounds
10 Bar Facing Burpees
10 Deadlift (225/155)
-Rest 2 minutes b/t sets-
Time Cap each set: 6 minutes
2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
Percentage Work:
In 3 Minutes complete max reps of the following complex
1 Strict Ring Muscle Up + 2 Kipping Ring Muscle Ups + 3 Toes to Rings
— rest as needed then for skill work [approx. 3 minutes] —
Complete 3 sets of 20% of your 3 minute Max of above complex
**Score is total number in the 3 minute complex for FULL complexes complete + reps of complex not completed.
So if you finished 4 complexes and got 1 Strict Ring Muscle Up into your 5th complex and then time ended – score is 4 +1
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
3 Sets
1:00 Row (moderate)
10 Lateral Box Step Up
20 Step Back Lunge