*Do a set every 2 minutes.
20 Barbell Back Rack Bulgarian Split Squats (10 each) @ 6/10 RPE
16 Barbell Back Rack Bulgarian Split Squats (8 each) @ 7/10 RPE
12 Barbell Back Rack Bulgarian Split Squats (6 each) @ 8/10 RPE
8 Barbell Back Rack Bulgarian Split Squats (4 each) @ 9/10 RPE
6 Barbell Back Rack Bulgarian Split Squats (3 each) @ 10/10 RPE
1. Movement Prep/Activation and Increasing Heart Rate
6 minutes moving through:
1:00 Row (moderate)
10 Inchworm w/Push Up
:30 Wall Facing Handstand Hold
10 Hanging Scap Retractions
10 Kip to Swing
5 Knees to Elbow
2. Workout Prep
1 Set (at workout pace):
1 Wall Walks
2 Toes to Bar
AMRAP 8 minutes
1-2-3-4…
Wall Walks
4-8-12-16…
Toes to Bar
-rest 5 minutes-
For Time
“Erase your reps” (start where you left off and go in reverse)
Score Part 1 in results then Score Part 2 in Notes
1-2 minute Lacrosse Ball Trap Smash (each side)
3 rounds of:
Minute 1: 30 seconds of max effort Double Unders
Minute 2: 30 seconds of max effort Crossovers
Minute 3: 30 seconds of Single Unders
Score Highest of the 3 rounds, note the 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)