Reminder: Christmas Party 12/14 RSVP!
Lots of great things coming in 2025, Stay Tuned!!
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 Squats (3:1:2:1)
2 Back Squat @ 85-90% 1 RM Back Squat)
Do a set every 1:00
6:00 Mins Moving through:
:30 Ski or Row (moderate)
:20 Handstand Hold (or :10 Free Handstand Hold)
50 ft Single ArmOverhead Carry (each arm)
10 Lateral Box Step Up
5 Knees to Elbow
-then-
warmup to workout weight w/ 3 Toes to bar after each set
Workout Prep
1 set at pace
10ft Single Dumbell Overhead Walking Lunge
5 ft Handstand Walk
3 Toes to Bar
10ft Single Dumbbell Overhead Walking Lunge
90ft single Dumbbell Overhead Walking Lunge (50/35)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (50/35)
90ft Handstand Walk
45 Toes to Bar
90ft Single Arm Dumbbell Overhead Walking Lunge (50/35)
*Switch Arms after every 45ft
Time Cap 22 mins
RX+ 70#/50#
3-5 Mins of easy Cardio
1 Min Shoulder Smash
1 Min Barbell Forearm Stretch
1 Min Wrist Mobilization
Load up the Plates!!