*Do a set every 4 minutes.
3 Sets:
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
*Rest 2 Mins between sets
Movement Prep/Activation
2 Sets
1:00 Row (easy-moderate)
10 Hanging Scap Retraction
5 Negative Ring Dip
5 Inchworm w/Push Up
:20 Wall Facing Handstand Hold
5 Single Arm High Pull (each arm, moderate)
5 Single Arm Press (each arm, moderate)
5 Single Arm Dumbbell Swing (each arm, moderate)
5 Single Arm Bench Press (each arm, moderate)
-Then-
Warm Up to workout weights.
1 Set (at workout pace)
2 Dumbbell Strict Press (at workout weight)
1 Half Pegboard (OR 2 Strict Chin Ups)
2 Dumbbell Hang Cleans (at workout weight)
2 Wall Facing Strict Handstand Push Ups
2 Dumbbell Bench Press (at workout weight)
2 Ring Muscle Ups (OR 1 Half Legless Rope Climb)
2 Hang Double Dumbbell Snatches (at workout weight)
1 Wall Walk
<19min>
AMRAP 4 Minutes
8 Dumbbell Strict Press (2×50/35)
4 Strict Chin Ups
-rest 1 minute-
AMRAP 4 Minutes
12 Dumbbell Hang Cleans (2×50/35)
6 Wall Facing Strict Handstand Push Ups
-rest 1 minute-
AMRAP 4 Minutes
12 Dumbbell Bench Press (2×50/35)
4 Ring Muscle Ups (OR 1 Legless Rope Climb)
Scale: 6 Burpee Pullups
-rest 1 minute-
AMRAP 4 Minutes
4 Hang Double Dumbbell Snatches (2×50/35)
2 Wall Walks
Workout Video Description
youtube.com/watch?v=8v5QfFgxbDw&list=PLvAVwtyBkTrQI-HBc_IXGUAzp0ip7M2wG&index=2
Intended Workout RPE: 7.5 – 75% – moderate/high intensity
Target Rounds each set: 5+
Minimum Rounds before Scaling each set: 3
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
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