*Do a set every 2 minutes and 30 seconds.
4 Sets
6-8 Tempo Box Front Squat @8-8.5/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
**Box set up at parallel.
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
5-10 Bench Press (build in load)
10 Sit Ups
0:45 Ski OR Row (moderate to fast)
-Then-
Warm up to workout weight.
2. Workout Prep
1 set (at workout pace):
2 Bench Press (at workout weight)
4 GHD Sit Up
For Time
1:00 work / 1:00 rest
Partners take turns working/resting
5 Bench Press (185/125)
AMRAP GHD Sit Ups (OR Abmat Sit Up) in remaining time until you get to 75 reps
Intended Workout RPE: 7 – 70% – moderate intensity
• Target Time: sub 9 minutes (including rest) / 5 sets
• Time Cap: 13 minutes (including rest) / 7 sets
Scale:155/105
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