Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7s
+
Mayhem Hip Halo Activation
* 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
-into-
5 min AMRAP
5 wallballs (breathe with each rep – cycle arms)
5 plank shoulder taps (each side)
5 floor plate press
**2. Workout Prep**
Give partners a few mins to practice each movement and work on transitions.
Baby Yoda
Teams of 2
200 Wall Balls (20/14)
125 GHD Sit Ups (OR 175 Abmat Sit Ups)
75 Syncro Push Ups
Accessory
3 sets
10 Dumbbell Bent Over Row
15 Glute Bridges
