2 Sets
8 Tempo Dumbbell Bulgarian Split Squat (50/35)
—Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top)
6-8 Tempo Strict Chin Up
—Tempo is 3111 (3 seconds down, 1 second pause at bottom, 1 second up, 1 second pause at top)
*Rest as needed between sets.
**Log these sets in the notes.
-Then-
Take 3-4 more sets to establish a heavy 3RM Bulgarian Split Squat.
*This is your scored set.
Note: We will be testing this again later in the cycle so keep track of your weight.
3 Rounds
400m Run
40/32 Calorie Ski
40/32 Calorie Row
40/32 Calorie Bike Erg
*Rx’d Sub: 40/32 Calorie Air Bike, one of the machines twice, or an additional 400m Run if needed for one of the machines based on your equipment availability.
• Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Time: sub 26 minutes
• Time Cap: 30 minutes
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
3. Barbell Prep
1 Set
10 Bulgarian Split Squat (each leg)
10 Banded Strict Pull Up