12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE
Standard Forward Lunges can be substituted if not comfortable
4. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski (moderate)
10 Single Arm Bench Press (each arm, moderate)
10 Single Arm Row (each arm, moderate)
5 Banded Tempo Pull Up
5 Tempo Box Dip
-Then-
Warm Up to workout weight.
5. Workout Prep
1 Set (at workout pace):
2 Bench Press (at workout weight)
2 Strict Pull Ups
4 Calorie Ski
2 Strict Ring Dips
2 Bent Over Row (at workout weight)
5 sets
12 Bench Press (2×50/35)
6 Strict Chin Ups (OR 12 Ring Rows)
12 Calorie Ski
6 Strict Ring Dips
12 Bent Over Row (2×50/35)
-rest 1:00 b/t sets-
Time Cap each set: 3 minutes 30 seconds
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)