Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
-into-
6 min AMRAP
10 alt. DB Snatch (light weight – focus on transition)
5 Scap Pullups
5 Down Dog/Seal Pose Transitions
3 Up-Downs
**2. Workout Prep**
2 sets
4 Alternating Dumbbell Snatch (workout weight second set)
2 Burpees Over Dumbbell
4 Pull Ups
– rest 30 seconds between sets –
Aladdin
21-15-9
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Pull-ups
-Rest 5:00-
For Time:
45 Alternating Dumbbell Snatch (50/35)
45 Burpee over Dumbbell
45 Pull-ups
Mayhem Ready: Sneaky ways to a better overhead position
https://www.youtube.com/watch?v=bBDpOBT_Fp0
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
Double DB Bench Press 4×10
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same across all sets.
Single Arm Standing Tricep Extension w/ band 4×12
Single Arm Standing Tricep Extension w/ band
4 set: 12-15 reps
