3 Sets:
400m Run (with vest)
-rest 1:00 b/t sets-
3 Sets (with vest):
10 Pull Ups
20 Push Ups
30 Air Squats
-rest 1 minutes b/t sets-
*REPEAT from May 20, 2024.
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Time each set: 4-5 minutes
• Time cap each set: 6 minutes
Scale:
3 Sets
400m Run (optional vest)
-rest 2:00 b/t sets-
3 Sets: (optional vest)
8 Pull Ups
16 Push Ups
24 Air Squats
-rest 3:00 b/t sets-
*Do a set every 2 minutes.
5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
*Start at 60% for the first set of 5 and then continue to build in weight.. Work up to 80-85+% for the last two sets of 3 reps.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Dorsiflexion Matrix
20x 90/90 Rotations
Banded 7s – perform 7 reps of each movement
Mayhem Hip Halo Activation
Movement Prep/Activation and Increasing Heart Rate
2:00 Jog
-Into-
2 Sets
10 Banded Lat Pull Down
10 Banded Chest Press
10 Banded Air Squat
Workout Prep
1 set (at workout pace):
200m Run
2 Pull Up
4 Push Up
6 Air Squat
*All with vest.