*Do a set every 2 minutes
3 Sets
10 Back Squat @ 8/10 RPE
*Do a set every 1 minute and 30 seconds.
5 sets
3 Back Squat @8.5-8.5+/10 RPE
*Rest as needed between sets.
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski (easy-moderate)
:20 Wall Facing Handstand Hold
10 Shrugs in Handstand
30 Single Unders
-Then-
Warm up to workout movements.
2. Workout Prep
1 set (at workout pace):
15 Double Under
5ft Handstand Walk
Partner Throwdown!
(I Go, You Go)
10 Rounds
20 Double Under
1 Wall Walk + 1 Wall Facing Strict Handstand Push Up
-rest 2 min-
10 Rounds
(I Go, You Go)
20 Double Unders
15ft Handstand Walk (OR 25ft Dumbbell Overhead Carry (2×70/50))
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 10 minutes
• Time Cap each set: 12 minutes
12 minute EMOM for max reps
Minute 1: Toes To Rings
Minute 2: Double Dumbbell Hang Cleans (2×50/35)
Minute 3: Handstand Hold against Wall
Minute 4: REST
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 10 Seated External Rotations (each side)
1. 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:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)