*Do a set every 3 minutes.
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
*Jump AS HIGH AS YOU CAN for Jump Squats
*Score is Bulgarian Split Squat weight. Score Jump Squat weight in notes.
Movement Prep/Activation
1-2 Sets
1:00 Jog
10 Glute Bridge
10 Scorpion Stretch (each side)
:30 Plank
10 Kip to Swing
2. Workout Prep
1 Set (at workout pace)
4 Unbroken Kettlebell Swings (at workout weight)
4 Toes to Bar
100m Run
<17 Min>
10-20-30-40
Unbroken Kettlebell Swings (53/35)
40-30-20-10
Toes to Bar
*200m Run after each round
Workout Description Video:
youtu.be/q-tP5zWLd0s?si=nGblUI8lhqSDMRiz
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 12-14 minutes
Time Cap: 17 minutes
Scaled:
7-14-21-28
Unbroken Kettlebell Swings (53/35)
28-21-14-7
Toes to Bar
*200m Run after each round
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 Min Bench Stretch Thoracic Spine
2x 10 Foam Roll On Wall
1 Min Foot Smash
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
Movement Prep
2 Sets
5 Push Ups + 20 Shoulder Taps + 5 Push Ups
20 Single Arm Kettlebell Swings (10 each side)
30 Walking Lunge Steps