*Do a set every 3 minutes
3 Sets
5 Box Front Squat @7/10 RPE
Movement Prep/Activation
1:00 Ski
20 Step Back Lunge
1:00 Row
10 Forward Lunge
-Then-
Warm up to workout weight.
2. Workout Prep
1 Set (at workout pace)
5 Cal Ski
4 Dumbbell Walking Lunge Steps (at workout weight)
5 Cal Row
PARTNER THROWDOWN
AMRAP 6 Minutes
P1: 150ft Dumbbell Walking Lunge (2×35/25)
P2: 30/24 Calorie Row
(Then switch)
P1 & P2: Max Calorie Ski in the time remaining
-rest 2 minutes-
AMRAP 6 Minutes
P1: 30/24 Calorie Ski
P2: 150ft Dumbbell Walking Lunge (2×35/25)
(Then switch)
P1 & P2: Max Calorie Row in the time remaining
-rest 2 minutes-
AMRAP 6 Minutes
P1: 30/24 Calorie Row
P2: 30/24 Calorie Ski
(Then switch)
P1 & P2: Max Dumbbell Walking Lunge (2×35/25)
*Athlete may hold dumbbells however they choose
**Only scoring max reps.
Intended Workout RPE: 7.5-8 75-80% – moderate to moderate/high intensity
• Target Cals/Reps Each Set/per person: 40+
• Minimum Cals/Reps before scaling each set/per person: 30
• For the lunges, every 5 ft = 1 rep.
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
2 Sets
Front Squat Skill Transfer Exercises – 3-5 reps of each movement