*Do a set every 1 minute and 30 seconds.
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
*3 Positions are Parallel, Just Below Parallel and In the Hole
Scoring: Load
Movement Prep/Activation
1-2 Sets
1:00 Ski (easy-moderate)
10 Scap Pull Up
5 Slow Tempo Banded Strict Pull Up
25ft Crab Walk
5 Slow Tempo Box Dip
-Then-
Warm Up to full workout movements.
2. Workout Prep
1 Set (at workout pace)
2 Strict Pull Up
2 Strict Ring Dip
Partner Split!(reps evenly)
Bodyweight Pyramid
2-4-6-8-10-12-14-16-20
Unbroken Strict Pull Up
2-4-6-8-10-12-14-16-20
Unbroken Strict Ring (OR Bar) Dips
*Rest as needed in between sets.
**Penalty for breaking: 5 burpees to bar when either partner breaks
Scoring: Time
Individual:
½ reps;10 burpee penalty
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
3 sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)