*Do a set every 3 minutes.
4 Sets
6 Tempo Deadlift @ 8/10 RPE
*Tempo is 5010 (5 seconds down, no pause, 1 second up, no pause before next rep)
**No mixed or hook grip.
Movement Prep/Activation and Increasing Heart Rate
2:00- Bike (easy-moderate)
-Then-
2 Sets
10 Single Arm High Pull (each arm, moderate)
2 Foot Clamp practice reps on rope
-Then-
Warm up to workout weight.
2. Workout Prep
1 set (at workout pace):
100m Bike Erg
4 Dumbbell Snatch (at workout weight)
1 Rope Climb
2 sets:
5 Rounds
200m Bike Erg
10 Alt. Dumbbell Snatch (50/35)
1 Rope Climb (OR 3 Strict Pull Up)
-rest 1:1 b/t sets-
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Time each set: 5-6 minutes
• Time Cap each set: 7 minutes
12 minute EMOM
Minute 1: 30 seconds Around the Worlds on Rig
Minute 2: 30 seconds Plank Up/Downs
Minute 3: 5 Inverted Burpees
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 – all to power position
2-3 Sets
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)