Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
### [Mayhem Hip Halo Activation](https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)
* 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
5 min AMRAP
5 Goblet Squats (lightweight)
5 Scap Pullups
5 DB Snatch (each side – lightweight – focus on transition)
5 Down Dog/Seal Pose transitions
**2. Workout Prep**
2 rounds
3 Dumbbell Front Squats (practice squat cleaning)
1 Burpee Pull Up
4 Alternating Dumbbell Snatch
Miracle
For Time:
21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups
– Into –
72 Alternating Dumbbell Snatch (50/35)
Accessory
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)
Forearm and Elbow Rotation for Range of Motion
https://www.youtube.com/watch?v=ZKSuonsqHqk
You want options? We can get you options.
Change that grip on your curls & chin ups and for a more advanced challenge try that eccentric descent on the rope. Outcome: increased rotational capacity of the forearm/elbow/wrist, greater integration of position with your training.
