*Do a set every 2 minutes.
10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE
*Time Cap each set of 90 seconds. OR 1 Set every 3 minutes.
5 Sets
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.
*Use same dumbbell weight for both movements. Only score a single dumbbell weight. For example: If you used 50lb Dumbbells your score would be 50lb.
Movement Prep/Activation and Increasing Heart Rate
Warm Up to workout weight.
Workout Prep
1 set (at workout pace):
3 Power Clean and Jerks (at workout weight, touch and go)
6 GHD Sit Ups
AMRAP 12 Minutes
24 Power Clean and Jerks (115/80) (in sets of 6+)
48 GHD Sit Ups (in sets of 12+)
Target Rounds: 3+
Minimum Rounds before Scaling 2
1-2 minute Elbow to Floor Stretch (each side)
2 Minutes Downward dog to Upward Dog Transition
CrossOver Symmetry Recovery – Perform 6 second negatives with the same routine shown here
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
Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)