Wednesday, Apr 7, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
10-sec bar hang
5 alt v-ups (each side)
5 deadbugs (each side)
5 bird dogs (each side)

**2. Workout Prep**
1 set
20 Second Bike (workout pace)
20ft Sandbag Carry (moderate/heavyweight)
* For the bike ramp it up for 5-8 secs and settle into mod-fast pace for the remaining seconds *

Glory Road
5 sets
20/16 Calorie Echo Bike or Row
200ft Double Farmer Carry (as heavy as possible)
-2 min rest b/t sets-

Accessory
3 sets
10 Landmine Rows (each side)
12 Landmine Twist (6/6)
10 Landmine Press (each side)

Mayhem Ready Pistol Focus For Better Squat Power
https://www.youtube.com/watch?v=b1x0wRA-TSk