10 Minute EMOM
1 Box Front Squat
*Start @ 70-75% and build to a heavy single for the day.
**Box set just below parallel. Pause in bottom.
Movement Prep/Activation
2 Sets
:30 Ski (easy)
10 Kettlebell Thruster (light)
5 Strict Chin Up
20 Walking Lunge
-Then-
Warm up to workout weight w/1 Foot Clamp practice rep after each weight increase.
2. Workout Prep
1 Set (at workout pace)
2 Thruster (at workout weight)
1 Rope Climb
10ft Overhead Walking Lunge (at workout weight)
9-15-21
Thrusters (95/65)
*3 Rope Climbs (15ft) (OR 9 Strict Pull Ups) after each set.
-into-
100ft Overhead Walking Lunge (95/65)
Intended Workout RPE: 9.0+ – 90%+ – very high intensity
• Target Time: sub 10 minutes
• Time Cap: 13 minutes
2 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Pigeon Stretch Drops
1 Minute Barbell Forearm Stretch
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)