*Do a set every 2 minutes.
2 Sets
10 Low Bar Back Squat @8/10 RPE
2 Sets
10 Low Bar Back Squat @8.5-8.5+/10 RPE
Movement Prep/Activation and Increasing Heart Rate
:30 Ski (easy)
5 Negative Dip (slow as possible going down, starting from top)
:30 Ski (moderate)
5 Negative Handstand Push Up (slow as possible going down, starting from top)
2. Workout Prep
1 set (at workout pace):
50m Ski
2 Dips (Ring OR Bar)
50m Ski
5ft Handstand Walk
Partner Relay Workout
5 Sets (1 set every 6 minutes)
Round Flow:
Partner A: 250m Ski → Tag Partner B
Partner B: 12 Dips (Ring or Bar) → Tag Partner A
Partner A: 250m Ski → Tag Partner B
Partner B: 25ft Handstand Walk → Tag Partner A
Then switch starting roles each round so both partners do all movements across the workout.
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 3 minutes
• Time Cap each set: 4 minutes 30 seconds
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
3 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)