*Do a set every 2 minutes.
4 Sets
6 Box Back Squat @8/10 RPE
*Box set just above parallel. Pause on the box before going up.
Movement Prep/Activation
2 Sets
200m Ski OR Row (easy to moderate)
20 Alt. Leg V Up
10 Single Arm Dumbbell High Pull (each arm, moderate)
-Then-
Warm up to workout weights.
2. Workout Prep
1 Set (at workout pace)
2 Dumbbell Hang Power Clean (at workout weight)
2 Dumbbell Bench Press (at workout weight)
4 GHD Sit Ups
AMRAP 15 Minutes
2-4-6-8-10-12-14-16…
Dumbbell Hang Power Clean (2×50/35)
Dumbbell Bench Press (2×50/35)
8-8-8-10-10-10-12-12-12….
GHD Sit Ups
• Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Reps: 207 (through the 18s on the DBs, and 3rd set of 15s for GHDs)
• Minimum Reps before scaling: 156 (through the 15s on the DBs, and 2nd set of 15s for GHDs)
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:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)