*Do a set every 2 minutes.
5 Sets
6 Tempo Box Front Squat @9/10 RPE
*Box set up below parallel.
**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
Movement Prep/Activation and Increasing Heart Rate
Hinshaw Run Warm Up
-Then-
Warm up to workout weight.
20 Minute AMRAP (Team of 2)
1.5 Mile Run (together)
Max Sandbag Cleans over Box (48/40) (100/70)
*Split as desired.
Individual version:
20 Minute AMRAP
1.5 Mile Run
Max Sandbag Cleans over Box (48/40) (100/70)
*Rx’d Sub: Power Clean (135/95)
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Reps: 75+ Reps
• Reps before scaling: 50 Reps
Scale:
1.5 Mile Run (together)
Max Sandbag Cleans over Box (48/40) (70/50)
10 minute EMOM
Minute 1: 3-5 sets of Wall Walk into Wall Facing HSPU
Minute 2: 100ft Double Dumbbell Overhead Carry (2×70/50)
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
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
* No Hands Front Squat (zombie squat)
* Front Squat
* Pause Front Squat
* 1-1/4 Front Squat
* In the Hole Front Squat with 10 second eccentric on last rep