Explode out of the hole, smooth transition down and reset after each rep.
*Do a set every 3 minutes.
5 Sets
5 In The Hole Front Squat* @70-75% 1RM Front Squat
**If you don’t have the equipment for In The Hole Front Squat do Pause Front Squat with a 3 second pause at the bottom of each rep.
Ski Erg (OR Row)
2 sets @ fast, but repeatable effort
10 Calories
-rest 30 seconds-
20 Calories
-rest 30 seconds-
30 Calories
-rest 2 minutes b/t sets-
-then-
Echo Bike
2 sets @ fast, but repeatable effort
10 Calories
-rest 30 seconds-
20 Calories
-rest 30 seconds-
30 Calories
-rest 2 minutes b/t sets-
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 30/35 seconds for the 10s, 1 minute/1 minute 15 seconds for the 20s, and 1 minute 30 seconds/1 minute 50 seconds for the 30s
• Time Cap each set: 40/45 seconds for the 10s, 1 minute 15 seconds/1 minute 30 for the 20s, and 1 minute 50 seconds/2 minute for the 30s
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
Front Squat Skill Transfer Exercises – 3-5 reps of each movement