Saturday, Sep 25, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
Tabata Machine (8 sets)
-into-
8 min AMRAP
5 Suitcase Deadlifts (each)
5 Single Arm Dumbbell Thrusters (each)
15 Plate Hops
5 Box Step Ups (each side)

**2. Workout Prep**
2 sets
5 Dumbbell Deadlifts
4 Box Jumps
3 Dumbbell Thrusters

King Shark
For Time:
20-16-12-8-4
Dumbbell Deadlifts (2x50s/35s)
15-12-9-6-3
Box Jumps (24”/20”)
10-8-6-4-2
Dumbbell Thrusters (2x50s/35s)

Mayhem Ready: If you want to be good at mayhem programming, your shoulders have to do this
https://www.youtube.com/watch?v=QIJ9nMnLYA0
This will HELP YOUR SNATCH!

If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem