*Do a set every 3 minutes.
4 Sets
20 Sec Back Rack Single Leg Quarter Squat Hold (each leg) @6/10 RPE
5 Single Leg Box Jump (each side) + 10 Lateral Ski Jump
*Weight/height in notes.
4 Sets
10 Alternating Renegade Row (No push up) @6.5-7/10 RPE
*Weight in notes.
“Death By Back Squat”
Every Minute on the Minute:
Odd Minutes:
2 Back Squat (155/105)
*Add 2 reps every minute.
**CAN go from the rig.
Even Minutes:
8 Burpee Box Jump Over (30/24)
*Your score is “Time” BUT more time is better. So if you make it to 16 minutes you will beat someone who only made it to 14 minutes today.
• Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
• Target Minutes: through minute 14 (14 back squats and 8 burpee box jump overs)
• Minimum minutes before scaling: through minute 10 (10 back squats and 8 burpee box jump overs)
2 SETS OF:
5 Rope Climbs
– rest 60 seconds –
60 seconds MAX Rope Pull Ups, Alternating Arms [start seated]– rest 60 seconds –
15 L Chin Ups
– rest 60 seconds –
Score is total MAX Rope Pull Ups [add both rounds together]
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. 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