*Do a set every 3 minutes.
4 Sets
8 Box Front Squat (below parallel) @7-8/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
1. Movement Prep/Activation and Increasing Heart Rate
2 Sets
10-15 Sit Ups
75-100 Single Under
-Then-
2 Sets
10 Single Arm High Pull (each arm, moderate)
10 Single Arm Front Squat (each arm, moderate)
-Then-
Warm up to workout weight.
2. Workout Prep
1 set (at workout pace):
3 GHD Sit Ups
2 Dumbbell Squat Cleans (at workout weight)
10 Double Unders
3 Rounds:
30 GHD Sit Ups (OR 45 Abmat Sit Up)
20 Dumbbell Squat Cleans (2×50/35)
100 Double Unders
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Time: 12-14 minutes
• Time Cap: 16 minutes
Buy in: 60 second Dead Hang together (if one comes down, both come down)
Then 5 rounds each (work/rest):
5 Dumbbell Burpee Deadlifts into 50 meter Farmer Carry (2×70/50)
Buy out: 60 second Dead Hang together (if one comes down, both come down)
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
2 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)