10 Sets (New set every minute)
1 Back Squat
*Build to a heavy single for the day .
Movement Prep/Activation & Increasing Heart Rate
2 Sets
1:00 Ski OR Row (moderate)
10 Kip to Swing
5 Tempo Banded Strict Chest to Bar Pull Up
10 Abmat Sit Up
5 Inchworm w/Push Up
:30 Wall Facing Handstand Hold
Workout Prep
1 Set (at workout pace):
3 Chest to bar Pull Up
3 GHD Sit Up
1 Wall Walk
5-10-15-20-15-10-5
Chest to bar Pull Ups
GHD Sit Ups
*3 Wall Walks after each round
*Rx Sub for GHD Sit Up: 2x Abmat Sit Up.
*REPEAT from Saturday December 30 2023 AND Monday December 26, 2022.
Workout Description Video:
youtu.be/TvwQ4OM5Xig?si=iP5IFmkIHE-8fzqv
Intended Workout RPE: 8.5 – 85% – moderate/high intensity
- Target Time: sub 10 minutes
- Time Cap: 15 minutes
4-8-12-16-12-8-4
Chest to bar Pull Ups
GHD Sit Ups
*2 Wall Walks after each round
*Sub for GHD Sit Up: 2x Abmat Sit Up.
*Choose 2 of the following:
1 Minute Biceps Stretch on Rig
10x 5 Second Cobra
2x 20 Foam Roll Up Wall
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
2. 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)