*Do a set every 3 minutes.
20 Dumbbell Bulgarian Split Squats @ 6/10 RPE
16 Dumbbell Bulgarian Split Squats @ 7/10 RPE
12 Dumbbell Bulgarian Split Squats @ 8/10 RPE
8 Dumbbell Bulgarian Split Squats @ 9/10 RPE
6 Dumbbell Bulgarian Split Squats @ 10/10 RPE
*Complete half the reps on each leg
1. Movement Prep/Activation and Increasing Heart Rate
7 minutes moving through:
1:00 Ski (moderate)
:30 Jog
20 Step Back Lunge
:10 Wall Facing Handstand Hold into 15ft Handstand Walk
25ft Sled Push (empty)
10 Single Arm High Pull (each arm, light)
25 Single Under
-Then-
Warm Up to all workout weights.
2 Rounds
15/12 Calorie Ski (OR 9/7Echo Bike)
25ft Dumbbell Overhead Walking Lunge (70/50)
50ft Handstand Walk
100ft Sled Push (1×45/25)
-rest 3 minutes-
2 Rounds
10 Shuttle Runs (50ft)
10 Hang Dumbbell Snatch (70/50)
50 Double Unders
50ft Sled Push (2×45/1×45)
.
Time Cap each set: 8 minutes
** Score individual portions for time (remove 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
1:00 Row (moderate)
10 Lateral Box Step Up (each leg)
20 Front Foot Elevated Step Back Lunge (each leg)