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
AMRAP 20 Minutes
1000m Bike Erg, 24/19 Echo,30/24 Assault
50 ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
20 Toes to bar
50 ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
20 Lateral Burpee over Dumbbell
20 Dumbbell Snatch (50/35)
6 Sets
90 Sec at Fast
90 Sec at Easy
*No rest between reps.
-Rest 3 Min-
3 Sets
10 Strokes at Max Effort
Full recovery (~3 Min)
Total: ~5000m + Distance for strokes.
The fast paced intervals equal the average watts from your 6-minute test. The easy paced intervals equal 50% of the average watts from your 6-minute test.
During the 10 stroke intervals, try different damper settings to find your best peak watts. Record the highest (best) peak watts from your 10. stroke intervals at max effort.
10 Box Bar Muscle Ups
–rest 1 minute—
3 rounds of:
5 Bar Muscle Ups
100 foot shuttle run [4 x 25feet]
–rest 1 minute—
10 Box Bar Muscle Ups
Movement Prep
1-2 Sets
1:00 Bike Erg (moderate)
20 Step Back Lunge
10 Hanging Scap Retractions, 5 Kip to Swing
10 Alt. Leg V-Up
5 Burpee
10 Banded Good Morning
10 Hang Dumbbell Snatch (total, light)
-Then-
Warm Up to workout weights.
Workout Prep
1 set (at workout pace):
200m Bike Erg
10 ft Overhead Dumbbell Walking Lunge (at workout weight) (right arm)
2 Toes to bar
10 ft Overhead Dumbbell Walking Lunge (at workout weight) (left arm)
2 Lateral Burpee over Dumbbell
2 Dumbbell Snatch (at workout weight)