*Do a set every 3 minutes.
4 Sets
5 Barbell Back Rack Front Foot Elevated Reverse Lunge (each leg) @9/10 RPE
10 Pendlay Row @8-8.5+/10 RPE
*For the lunge: Stand on top of a 45lb plate and step back
*Log weights in notes.
. Movement Prep/Activation and Increasing Heart Rate
2:00 Jog (start easy and steadily increase pace)
-Then-
1-2 Sets
10 Front Squat (45/35)
10 Squat Clean (45/35)
10 Kip to Swing
10 Box Dip
-Then-
Build to workout weight w/1 Bar Muscle Up after each weight increase.
2. Workout Prep
1 set (at workout pace):
100m Run
2 Bar Muscle Up
2 Squat Cleans (at workout weight)
3 sets:
AMRAP 5 minutes
400m Run
3, 3, 6, 6…..
Bar Muscle Ups
Max Squat Cleans (155/105)
-rest 1:30 b/t sets-
Intended Workout RPE: 8.5 – 85% – high intensity
• SCORE = total number of bar muscle ups and squat cleans (run is not counted)
• Target Reps each set: 36+
• Minimum Reps before scaling each set: 18
Scale:
3 sets:
AMRAP 5 minutes
400m Run
2, 2, 4, 4…..
Bar Muscle Ups
Max Squat Cleans (135/95)
-rest 1:30 b/t sets-
12 minute EMOM for max reps
Minute 1: Around the Worlds on Rig
Minute 2: Arch Snap to Support
Minute 3: Inverted Burpees
Minute 4: REST
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)