Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
30-second assault bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs
**2. Workout Prep**
2 sets
10 Second Assault Bike (Workout Pace)
2 Burpee Deadlifts (Have athletes workout on the proper landing going from the burpee into the deadlift)
– rest 30 seconds between sets –
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 working sets (light)
3 Front Squats (Athletes need to focus on pulling themselves down into the squat slow and controlled and then pressing up and exploding out of the hole!)
* Add weight to each set but not heavy *
– into 1RM –
Stars and Stripes Forever
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 8/7 Calorie Echo Bike after each set –
Front Squat 1×1
Front Squat:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Click “Workout prep notes available” in Coaches Notes below for the full description
Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
Mayhem Ready: The Front Rack Archetype
https://www.youtube.com/watch?v=S5D3VpxKa-A
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
