Warm up
0:00-10:00
1. 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. Warm Up Clean - 3-5 reps of each movement.
3. 1 Set
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Metcon
12:00-42:00
Survivor
5 sets (1 Set every 6 minutes)
32/24 Calorie Row
24 Wall Balls (20/14)
16 Toes to Bar
Power Clean
44:00-56:00
*Do a set every 1 minute and 30 seconds.
3 Sets
3 Power Clean @60-65% 1RM Power Clean
2 Sets
2 Power Clean @70-75% 1RM Power Clean
3 Sets
1 Power Clean @75+% 1RM Power Clean
*Rest as needed between sets.
STRECHING & SMR