* 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. Movement Prep/Activation and Increasing Heart Rate
6 minutes moving through: 250m Row (moderate) 5 Hand Release Push Up 5 Single Arm Bench Press (each arm, moderate) 10 Banded Good Morning 5 Single Arm Deadlift (each arm, moderate) -Then- Warm Up to workout weights.
10 Burpee Chest to Bar [rig height above fingertip reach]–rest 1 minute— 3 rounds of: 10 Chest to Bar Pull Ups 100 foot shuttle run [4 x 25feet]–rest 1 minute— 10 Burpee Chest to Bar [rig height above fingertip reach]
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. Movement Prep/Activation and Increasing Heart Rate
6 minutes moving through:
250m Row (moderate)
5 Hand Release Push Up
5 Single Arm Bench Press (each arm, moderate)
10 Banded Good Morning
5 Single Arm Deadlift (each arm, moderate)
-Then-
Warm Up to workout weights.
3. Workout Prep
1 Set (at workout pace):
1-2-3
Bench Press (at workout weight)
Deadlift (at workout weight)