Do a set every 3 minutes.
4 Sets:
14 Barbell Front Rack Tall Step Ups (7 each side) @6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE
*Score is Barbell Front Rack Step Up weight. Single Leg Quarter Squat Hold weight in notes.
Movement Prep/Activation
1-2 Sets
1:00 Bike (easy-moderate)
10 Air Squats
8 Box Jump with Step Down
10 V-Ups
2-3 Strict Pull Ups
Workout Prep
1 Sets (at workout pace)
5 Wall Balls
5 Box Jump Overs
4 Wall Balls
5 GHD Sit Ups
3 Wall Balls
1 Rope Climb
20 Minute AMRAP
Partner Workout
100 Wall Ball (20/14)
100 Box Jump Overs (24/20)
100 Wall Ball (20/14)
100 GHD Sit Ups
100 Wall Ball (20/14)
25 Rope Climbs
**Split reps as desired
Individual Version:
20 Minute AMRAP
50 Wall Ball (20/14)
50 Box Jump Overs (24/20)
50 Wall Ball (20/14)
50 GHD Sit Ups
50 Wall Ball (20/14)
12 Rope Climbs
Workout Description Video:
youtube.com/watch?v=3q7g5G1KaHE&list=PLvAVwtyBkTrQI-HBc_IXGUAzp0ip7M2wG&index=1
Target Score: 500+ Reps
Reps before scaling: 500 Reps
Scale:
70 Wall Ball (20/14)
70 Box Jump overs (24/20)
70 Wall Ball (20/14)
70 GHD Sit Ups
70 Wall Ball (20/14)
15 Rope Climbs
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2x 10 Bootstrappers
2x :30 Pigeon Stretch Drops
1 Min Ring Lat Stretch
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 Sets
10 Lateral Box Step Up (each leg)
:30 Wall Sit Hold