Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
5 Deadlifts (Empty Bar)
5 Front Squats
5 Push Press
15 Plate Hops
5 ATG Lunges (each side)
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) – Make sure athletes focus on active lats and driving through the floor.
**3. Workout Prep**
2 Wall Walks
2 Thrusters (light/moderate)
1 Wall Walk
1 Thruster (Workout weight)
Deadlift 4×6
6 Deadlifts x 4 sets @80% of 1RM
* Complete a set every 2 minutes *
“Last Resort”
For Time:
10-8-6-4-2
Wall Walks
Thrusters (135/95)
Returning to Training? Take it From the Ground
https://www.youtube.com/watch?v=JgrqD0jJU6Q
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