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
1-2 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)
10 Sets
3 Back Squat @76-81% 1RM Back Squat
8 Floor Scoop Good Mornings
8 BB RDLS
6 Ground to OH
4 Scorpions
100 Power Cleans (95/65)
100 Ground to Overhead (65/45)
43 Burpees
“343” is dedicated to honor the 343 FDNY firefighters who lost their live on 9/11/2001.
Scale: split BB ½ with a partner and burpee together
Cobra
For TIME
Unbroken sets of Elevated Ring Rows
10-9-8-7-6-5-4-3-2-1
Suggested Warm Up:
20 second Hang on Rig into 20 Scap Pull Ups
20 second Hollow Rocks
10 Pull Ups
**READ CAREFULLY: This is a strategy workout. Each “set” MUST be unbroken but you can string together multiple sets
for a faster time. BUT if you string together set of 10 + 9 and only get 17 reps before fialing…you MUST redo the set of 9s again [since you already accumulated the 10 round]. Therefore, REST as much as needed to be successful at all sets BUT the clock is running so you don’t want to wait too long!